Move · Videos · Yoga · 17 min

17-Minute Yoga for Strength: Plank, Crow and Tripod Headstand Prep

17-Minute Yoga for Strength: Plank, Crow and Tripod Headstand Prep — video by KinoYoga Play · 16:51

Video by KinoYoga on YouTube · Open on YouTube

A short strength class building toward arm balances: plank holds, knee-to-forehead core work and chaturanga, crow pose in stages, then tripod headstand prep with the knees on the upper arms. Easier: knees down, one foot lifted in crow, step back instead of jumping, one knee at a time in tripod.

  • 17 min
  • Intermediate
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. On hands and knees, press the floor away and widen the shoulder blades without shrugging. 1:28
  2. Plank holds for five breaths, gazing between the hands, with child's pose rests; knees down if needed. 2:38
  3. Lower all the way to the floor for an easy chaturanga, then upward dog and five breaths in down dog. 4:07
  4. On hands and knees, round the back and draw each knee towards the forehead, holding for a few counts. 4:55
  5. From plank, pull each knee into the chest with the head dropping towards it, then chaturanga and down dog. 6:06
  6. Crow prep: squat with the knees on the outer upper arms, lean forward and lift one foot at a time. 7:11
  7. Crow with both feet up, looking between the hands, or stay with one foot lifted for now. 8:36
  8. Optional jump back from crow into chaturanga; step back instead if either pose feels unsteady. 9:31
  9. Tripod headstand prep: elbows squeezed in, weight off the neck, knees onto the upper arms one at a time. 11:07
  10. Lie down and rest, then hug the knees in and roll to your side to come up. 14:26

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Push the floor away and widen the shoulder blades instead of shrugging
  • In crow, look between your hands rather than forward so the neck stays long
  • In tripod prep, squeeze the elbows in and keep weight off the neck

What it works

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Neck takes loadhead taps and tripod holds on the crown
  • Shoulders takes loadplank, chaturanga, crow, tripod headstand prep
  • Elbows takes loadchaturanga, bent-arm crow and tripod
  • Wrists & hands takes loadplank holds, crow, tripod, down dog
  • Upper back movesrounded-back plank, tripod
  • Lower back movesknee-to-forehead rounding, upward dog
  • Hips movesdeep squat, knee-to-chest core
  • Knees moveskneeling, deep squat into crow
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Weight on the head and neck. Like shoulder stand, plough or headstand.

Easier option from the coach: Knees down in plank; chest to floor; one foot up in crow; step back; one knee in tripod

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by KinoYoga; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety