Lifts

Arms Balancing Principles by Kru Knot:

1. Arms Versus Body Position Explanation (90 deg straight/ 90 deg bending /alongside)

Shoulders warm-up

Drills by Erik Persson:

• Drill 1 – arms up / back and forth (stand feet hips width apart, arms up straight over the head, move arms back, chest forward and arms forward and chest back, repeat quickly 60 times)
• Drill 2 – 90 deg isolation (stand feet hips width apart, arms to the sides, elbows 90 deg, quickly move arms up and down, first together, then each arm opposite direction, 20 times each set)
• Drill 3 –  up & down / balance (stand on one leg, other foot on the knee, arms out to the sides, palms facing down, move the arms quickly up and down, then with eyes closed, and head shaking)
• Drill 4 – back & forth / balance (stand on one leg, other foot on the knee, arms out to the sides, palms facing out, move the arms quickly front and back, then with eyes closed, and head shaking)

Wrists warm-up

Drills by Erik Persson:

• Drill 1 – circles (squat down, hips in between the heels, feet flat, index and thumb tight grip around the wrist, circles in and out, 10 times each, alternate the sides)
• Drill 2 – push forward against the hand (squat down, hips in between the heels, feet flat, extend the arms in front of you, one at a time, and push the hand palm facing forward against the opposite hand, alternate the sides, same with the top of the hand, hold 10 s in each position)
• Drill 3 – side shifts (on all four, fingers facing out, shift the body weight from one side to another, increase the range of motion each time, repeat with fingers facing back diagonal, 10 times)
• Drill 4 – back and forth (on all four, tuck the toes under, fingers facing back, hips to the heels, thumbs and palms off the floor, come back forward, repeat 5 times)
• Drill 5 – pull / push / move (back of the hand on the floor, opposite hand palm push down against the bottom hand palm, bottom arm pull up, space the wrist, move the arm in and out, 20 s) 

Shoulders mobility

Common opening exercises by Kru Knot:

1. Protraction/Retraction/Elevation/Depression/Combination Movement 
2. Upward and Downward Rotation – Shoulder Blades movement
3. Deeper Protraction Stretch – Sfinx & Chicken Wings
4. Deeper Retraction Stretch – Bow (grab the ankles from the inside and heels and knees together)

Shoulder stability

Common opening exercises:

1. On All Four, Lift the Knees, Hold (Fill the Palm – No Protraction or Retraction)
2. On One Hand & Both Feet / On Opposite Hand and Foot, Lift the Knees
3. Crawling-Opposite Arms and Legs (forth and back)
4. Plank
5. Plank – Lifting Arms and Legs (one at a time)
6. Forearm Plank Progression (knees on the floor – lifting opposite arms and legs, knees off the floor – lifting opposite arms and legs)
7. Knees Down the Floor Push Ups / Chaturanga Knees Down and Up (keep shoulders always above the elbows, spine straight, shoulder blades neutral position
8. Elbows In Chadhuranga (With Strap)
9. Arms Alongside Of the Body  Push Down (shoulder blades neutral position, hands on blocks)

Core movement

Common opening exercises by Kru Knot:

1. Ribs to Hips / Hips to Ribs / Combination
2. Dynamic Assistance –  Legs Back / Up / Side Up (grab the ankles)
3. Hamstrings On the Back Warm Up (hips up, feet flexed, walk heels down & up & hold)
4. Hamstrings Chair Pose Warm Up (standing forehead to knee, hands press down against the floor, alternate heel to the hip
5. Arms and Core – Shoulders & Legs – Let the Legs Drop Assistance (plank)
6. Push and Lift (hip to the rib, rib to the hip, move forward, push, round, lift knees and feet off the floor

Drills by Erik Persson:

• Drill 1 –  push against the floor /  toes on the floor / Lolasana (sit down on the heels, knees and feet together, hands on the outside of the knees, palms in one line with the knees, fingers beyond, exhale, belly in, lean forward, arms straight,  push hands down against the floor, round the spine, lift the knees up to the chest, toes on the floor, come down – 10 times)
• Drill 2 –  hold – endurance / toes on the floor / Lolasana (sit down on the heels, knees and feet together, hands on the outside of the knees, palms in one line with the knees, fingers beyond, exhale, belly in, lean forward, arms straight,  push hands down against the floor, round the spine, lift the knees up to the chest, toes on the floor, hold – build up the strength up to 30 s, ex: start with 6 repetition of 5 s hold, 3×10 s, 2×15. . .)
• Drill 3 – toes off the floor / Lolasana (sit down on the heels, knees and feet together, hands on the outside of the thighs, in the middle, exhale, belly in, lean forward, arms straight,  push hands down against the floor, round the spine, lift the knees up to the chest and toes up to the hips, come down – 10 times)
• Drill 4 –  hold – endurance / toes off the floor / Lolasana (sit down on the heels, knees and feet together, hands on the outside of the thighs, in the middle, exhale, belly in, lean forward, arms straight,  push hands down against the floor, round the spine, lift the knees up to the chest and toes up to the hips, hold up to 30 s, ex: start with 6 repetition of 5 s hold)

Fingers

Drills by Erik Persson:

• Drill 1 – wall push up (stand facing the wall arm length, hands shoulders width apart on the fingertips, fingers facing forward, bend the elbows 90 deg, push down, push against the wall, 10 times, 3 sets)
• Drill 2 – extend the leg / hands on fingertips (on all four, on the fingertips facing forward, extend one leg at a time, alternate, hold 20 s, repeat 3 times)
• Drill 3 – plank on the fingertips (on all four, hands the shoulder width, on the fingertips, step back both feet, toes tuck under, armes straight, push from the shoulders through the hands, lock the legs, belly in, spine straight, look forward, hold up to one min, ex: 3x 20s, 2x 30s, 1min)
• Drill 4 – fingertips push up (on all four, hands shoulder width on the fingertips facing forward, step back both feet, toes tuck under, armes straight, push from the shoulders through the hands, lock the legs, belly in, spine straight, look forward, come forward, push down, elbows 90 deg, close to the body, push up and back, repeat 10 times, 3 sets)

Common opening exercises for all lifting lotus postures – in the lotus opening exercises always alternate both sides:

1. Squatting /  Gentle pose Sit Ups / Active Hips
2. Hips Warm Up Review (duck walks, knees 90 deg right & left, lounges)
3. Beginners Lotus Entry & Stretch (one leg lotus, lean on the side, grab the foot, bring it in)
4. Full Lotus No Arms Entry (one leg lotus, lean back on the forearms, circles in, out in, hook the foot)

Compensation exercises – wrists by Kru Knot

1. Wrists Mobility – Flexion & Extension – Frontal and Lateral (hands palms in all directions – back, forth,  right, left, circles, fists)

Compensation exercises – shoulders by Erik Persson:

• Drill 1 – both hands on the wall / push, space, relax
• Drill 2 – one arm against the wall – 90 deg / straight
• Drill 3 – hands behind the body on the back

Mobility Theme 1 –  Straight Arms Balancing Forward Compressions

Crow

Opening exercises specific to the posture by Kru Knot:

1. On the Back & Sitting
2. Beginner Version – Elbows Bending (hips in between heels, shoulders in between knees, arms from the outside grab the ankles and pull, round the spine, chin up, hands on the floor, elbows bending slightly, knees push in against the armpits from the outside, shoulders push down and back against the knees, stay compact, lean forward, press hands down from the shoulders, squeeze the feet in and lift them up, straighten the elbows)
3. Beginner Version – Feet On the Block
4. Arms Extension – Shoulders Against the Knees Assistance/No Assistance

Drills by Erik Persson specific to the posture:

• Drill 1 – one at a time / knees to the armpits / preparation (on all 4, DFD, lean forward, round spine, shoulders over the wrists, knee to the armpit, one at a time – 10 times each leg)
• Drill 2 – hold / knees to the armpits / preparation  (on all 4, DFD, lean forward, round spine, shoulders over the wrists, knee to the armpit, hold it 5 s)

• Drill 3 –  toes on the floor / knees on the outside (hips in between the heels, toes out, knees pointing above the toes, arms on the inside of the knees, knees above the triceps, hands out to the side larger than the shoulder width, elbows bent, spine round, belly in,  lean forward, hips up, go up to the toes, come back – 10 times)
• Drill 4 –  toes off the floor / knees on the outside (hips in between the heels, toes out, knees pointing above the toes, arms on the inside of the knees, knees above the triceps, hands out to the side larger than the shoulder width, elbows bent, spine round, belly in,  lean forward, hips up, toes off the floor, come back – 10 times)
• Drill 5 –  stay up, push up, push down / knees on the outside (hips in between the heels, toes out, knees pointing above the toes, arms on the inside of the knees, knees above the triceps, hands out to the side larger than the shoulder width, elbows bent, spine round, belly in,  lean forward, hips up, toes off the floor, stay up 10- 30 s, push up, arms straight, push down – 10 times) 
• Drill 6 –  toes on the floor / knees behind the arms (hips in between the heels, toes out, knees pointing above the toes, knees behind the arms, in the armpits, hands shoulder width, elbows bent, spine round, belly in,  lean forward, hips up, go up to the toes, come back – 10 times)
• Drill 7 –  toes off the floor / knees behind the arms (hips in between the heels, toes out, knees pointing above the toes, knees behind the arms, in the armpits, hands shoulder width, elbows bent, spine round, belly in,  lean forward, hips up, go up to the toes, one foot at a time off the floor – 10 times)
• Drill 8 –  30 s hold / knees behind the arms (hips in between the heels, toes out, knees pointing above the toes, knees behind the arms, in the armpits, hands shoulder width, elbows bent, spine round, belly in,  lean forward, hips up, go up to the toes, one foot at a time off the floor, hold 30 s)
• Drill 9 –  push up, hold / knees behind the arms (hips in between the heels, toes out, knees pointing above the toes, knees behind the arms, in the armpits, hands shoulder width, elbows bent, spine round, belly in,  lean forward, hips up, go up to the toes, one foot at a time off the floor, both feet at a time, push up, hold)
• Drill 10 – regular execution / building up the hold up to 30  (ex: start with 6 repetition of 5 s hold)

Crane

Opening exercises specific to the posture by Kru Knot:

1. On the Back & Sitting
2. Stretch and Resist (110 deg, stretch forward, flex, lock the knee, pull the leg back into the hip socket, hugg the leg into the body)
3. Standing Adduction (one leg at a time)
4. Legs Hug In – With Strap and Blocks (palms flat, fingers facing forward)

Drills by Erik Persson specific to the posture:

• Drill 1 – shift back to lift heels up (squat down, shoulders in between the knees, arms as far back as possible, thumbs forward, fingers back, ideally palms off the floor, but fingers can go flat, belly in, hold it in, sit the hips on the elbows bent, shift elbows back, hips back, chest down, push toes against the floor and forward, lift the heels in the air, shift forward again – repeat 10 times) 
• Drill 2 – squeeze knees against shoulders / hold (squat down, shoulders in between the knees, arms as far back as possible, thumbs forward, fingers back, ideally palms off the floor, sit the hips on the elbows bent, shift elbows back, hips back, chest down, push toes against the floor and forward, lift the heels in the air, squeeze the knees against the shoulders for 10 s, shift forward again – repeat 5 times) 
• Drill 3 – alternate, lift the foot / lock the knee (squat down, shoulders in between the knees, arms as far back as possible, thumbs forward, fingers back, ideally palms off the floor, fingers can go flat, belly in, hold it in, sit the hips on the elbows bent, shift elbows and hips back to alternate and lift one foot up and forward at a time off the floor, chest down, push the opposite toes against the floor and forward, lift the heels in the air, squeeze the knees against the shoulders, alternate the legs – repeat 5 times each) 
• Drill 4 – lift one foot  at a time / lock both knees / hold (squat down, shoulders in between the knees, arms as far back as possible, thumbs forward, fingers back, ideally palms off the floor, fingers can go flat, belly in, hold it in, sit the hips on the elbows bent, shift elbows and hips back to lift one foot up and forward at a time off the floor, squeeze the knees against the shoulders, chest down, stretch both legs forward, lock both knees, hold up to 30 s, ex: start with 6 repetition of 5 s hold)
• Drill 5 – C-grip / push the shoulders behind the knees (squat down, shoulders in between the knees, use C-grip to push the shoulders behind the knees, arms as far back as possible, thumbs forward, fingers back, on the fingertips, palms off the floor, belly in, hold it in, sit the hips on the elbows bent, shift elbows and hips back to lift both feet up and forward, squeeze the knees against the shoulders, chest down, stretch both legs forward, lock both knees, lock both arms, look forward, hold)
• Drill 6 – push ups (squat down, shoulders in between the knees, use C-grip to push the shoulders behind the knees, arms as far back as possible, thumbs forward, fingers back, fingers can go flat, belly in, hold it in, sit the hips on the elbows bent, shift elbows and hips back to lift both feet up and forward, squeeze the knees against the shoulders, chest down, face down,  stretch both legs forward, lock both knees, push up – lock both arms, push down – repeat 10 times)

Fingerstand

Opening exercises specific to the posture by Kru Knot:

1. Cross the Ankles, Push, Extend Assistance / Forward Fold
2. Palms Flat On the Bocks & Fingertips Assistance (push from the shoulders, hips up, hips back, round the spine, look forward)
3. Hip Flexion (half split, flex, lock, draw heel in, leg up 10 times, point)

Drills by Erik Persson specific to the posture:

• Drill 1 – hips back & up / forward & down / hips off the floor (legs together, lock the knees, point the toes, contract the thighs, on the fingertips, thumbs in, fingers out, hands in front of the widest part of the hips, round the spine, belly in, head close to the knees, push from the shoulders, hips back and up, slide the heels, hold,  hips forward and down – repeat 10 times)
• Drill 2 – hold / hips off the floor (legs together, lock the knees, point the toes, contract the thighs, on the fingertips, thumbs in, fingers out, hands in front of the widest part of the hips, round the spine, belly in, head close to the knees, push from the shoulders, hips back and up, slide the heels, hold up to 30 s, ex:  start with 6 repetitions of 5 s hold) 
• Drill 3 – alternate, lift the feet / hold / hips off the floor (legs together, lock the knees, point the toes, contract the thighs, on the fingertips, thumbs in, fingers out, hands in front of the widest part of the hips, round the spine, belly in, head close to the knees, push from the shoulders, hips back and up, slide the heels, hold, alternate lifting one foot at a time off the floor, keep the head down, close to the knees – repeat 5 times each side) 
• Drill 4 – alternate, lift the legs / hips on the floor (legs together, lock the knees, point the toes, contract the thighs, place hands on the fingertips somewhere between the hips and feet, according to the degree of difficulty, round the spine, belly in, head close to the knees, push the fingertips down, lift one leg up at a time, keep the hips on the floor and head down, close to the knees – repeat 10 times each side) 
• Drill 5 – alternate, lift the legs / hold / hips on the floor (legs together, lock the knees, point the toes, contract the thighs, place hands on the fingertips somewhere between the hips and feet, according to the degree of difficulty, round the spine, belly in, head close to the knees, push the fingertips down, lift one leg up at a time, keep the hips on the floor and head down, close to the knees, hold up to 30 s each leg, ex: start with 6 repetitions of 5 s hold, each side)
• Drill 6 – lift both legs / hold / hips on the floor (legs together, lock the knees, point the toes, contract the thighs, place hands on the fingertips somewhere between the hips and feet, according to the degree of difficulty, round the spine, belly in, head close to the knees, push the fingertips down, lift both legs up, keep the hips on the floor and head down, close to the knees, hold up to 30 s, ex: start with 6 repetitions of 5 s hold, each side)
• Drill 7 – regular execution (legs together, lock the knees, point the toes, contract the thighs, on the fingertips, thumbs in, fingers out, hands in front of the widest part of the hips, round the spine, belly in, head close to the knees, push from the shoulders, hips back and up as far as you can, almost vertical, hold them up, keep the head as close to the knees as possible, lift the feet off the floor, legs parallel to the floor, look forward)

Lifting Lotus

Common opening exercises for all lotus postures (always alternate both sides):

1. Squatting /  Gentle pose Sit Ups / Active Hips
2. Hips Warm Up Review (duck walks, knees 90 deg right & left, lounges)
3. Beginners Lotus Entry & Stretch (one leg lotus, lean on the side, grab the foot, bring it in)
4. Full Lotus No Arms Entry (one leg lotus, lean back on the forearms, circles in, out in, hook the foot)

Opening exercises specific to the posture by Kru Knot:

1. Quick Lotus or Half Lotus Warm Up
2. Putting the Legs into Lotos
3. Palms On Blocks (lotus or half lotus)

Drills by Erik Persson specific to the posture:

• Drill 1 –  hips up & down (sit in crossed leg position, place blocks close to your thighs, palms flat on the blocks, push through shoulders, belly in, round the spine, hips up, feet on the floor – repeat 10 times, then repeat on the fingertips)
• Drill 2 – hips up / feet up & down (sit in crossed leg position, place blocks close to your thighs, palms flat on the blocks, push through shoulders, belly in, round the spine, hips up, feet on the floor, feet up & down as high as possible – repeat 10 times, then repeat on the fingertips)
• Drill 3 – hips up / feet up / hold (sit in crossed leg position, place blocks close to your thighs, palms flat on the blocks, push through shoulders, belly in, round the spine, hips up, feet on the floor, feet up, hold it as high as possible up to 30 s, ex: start with 6 repetitions of 5 s hold, then repeat on the fingertips)

Cock

Opening exercises specific to the posture by Kru Knot:

1. Quick Lotus or Half Lotus Warm Up
2. Putting the Legs into Lotus
3. Shoulders Against the Knees Assistance

Drills by Erik Persson specific to the posture:

• Drill 1 – rolling wave (on all four, plank, DFD, roll the wave, go on the tiptoes, push from the shoulders, hips up, shoulders over the wrists, hips down, UFD, reverse – 10 times)
• Drill 2 – knees up / down (sit cross legged, come up  on the knees, hands shoulder width, spread the fingers, push from the shoulders, belly in,  knees up above the elbows on the outside, feet on the floor, hips down – 10 times, 3 sets)
• Drill 3 – knees up / feet up / hold (sit cross legged, come up  on the knees, hands shoulder width, spread the fingers, push from the shoulders, belly in,  knees up above the elbows on the outside, feet on the floor, lift feet up and hold it up to 30 s, ex: start with 6 repetitions of 5 s hold)
• Drill 4 – regular execution / hold (sit in lotus, come up  on the knees, hands shoulder width, spread the fingers, push from the shoulders, belly in,  knees up above the elbows on the outside, and hold it up to 30 s, ex: start with 6 repetitions of 5 s hold)

Mobility Theme 2 – Hips on One Elbow (bent arms balancing tractions)

Koundiyasana A

Opening exercises specific to the posture by Kru Knot:

1. Warm Up -Hamstrings / Hips /  Side Of the Body (on all four or knees up, hold the block under the knee, knee up and to the side /  DFD- leg up, bend, knee to the elbow / DFD – step forward and out, hips back and forth, up and down, forearms on the floor, towel under the foot, leg slide back and back to the side)
2. On the Back (half happy baby, head up, hug the thigh to the chest, extend the bottom leg, pull the femur bone into the hip socket, arms up, perpendicular to the ceiling, press hands up)
3. On One Hand and Forearm (DFD, step forward and out, shoulder under the knee, hand behind the heel, arm 90 deg, the other forearm on the floor-elbow and opposite wrist in one line, lean forward, extend the leg, shoulders up and back, look to the foot, back knee on the floor if needed)
4. Extend the Front Leg – With Blocks (DFD, leg up, knee on the elbow, move forward, shoulders up and back, extend the front leg if you can, otherwise back knee on the floor)
5. Extend the Back Leg Assistance – With Blocks (DFD, leg up, knee on the elbow, move forward, shoulders up and back, extend the back leg – pull the hip into the hip socket, lean forward, extend the front leg if you can)
6. Swing Straight Leg Forward Execution – With Blocks (DFD, leg up, move forward, lean the leg straight on the elbow, lift the back foot of the floor)
7. No Blocks Execution 

Drills by Erik Persson specific to the posture:

• Drill 1 – knee bent on the outside close to the shoulder (on all four, DFD, lift the leg up, point the toes, bend the knee, heel up, lean forward, shoulders above the wrists, bend the knee and touch it on the outside of the arm as close to the shoulder as possible, 5 times each leg, alternate)
• Drill 2 – knee bent on the outside close to the shoulder / hold (on all four, DFD, lift the leg up, point the toes, bend the knee, heel up, lean forward, shoulders above the wrists, bend the knee and touch it on the outside of the arm as close to the shoulder as possible, hold it for 2 s, 5 times each leg, alternate)
• Drill 3 – bend the elbows  & extend the leg  (on all four, DFD, lift the leg up, point the toes, bend the knee, heel up, lean forward, shoulders above the wrists, bend the knee and touch it on the outside of the arm as close to the shoulder as possible, bend the elbows, lean the knee on the elbow, extend the leg, push the hands against the floor and come back, 5 times each leg, alternate)
• Drill 4 – foot off the floor (on all four, DFD, lift the leg up, point the toes, bend the knee, heel up, lean forward, shoulders above the wrists, bend the knee and touch it on the outside of the arm as close to the shoulder as possible, bend the elbows, lean the knee on the elbow, extend the leg, push the toes against the floor, lean forward and lift the foot, toes pointed, off the floor, come back, 5 times each leg, alternate)
• Drill 5 – foot off the floor / hold (on all four, DFD, lift the leg up, point the toes, bend the knee, heel up, lean forward, shoulders above the wrists, bend the knee and touch it on the outside of the arm as close to the shoulder as possible, bend the elbows, lean the knee on the elbow, extend the leg, push the toes against the floor, lean forward and lift the foot, toes pointed, off the floor, hold 5 s, come back, 5 times each leg, alternate)

Koundiyasana B

Opening exercises specific to the posture by Kru Knot:

1. Warm Up -On All Four (knee up, cross to the opposite elbow / knee to the opposite armpit and wrist / hold at the armpit)
2. Twisting Warm Up (5 times bend / touch / sitt / twist / hip up, hold)
3. Standing Twist / Forearms Twist / Side Plank Leg Up (from DFD, foot on the outside of the opposite hand, forearms on the floor, side plank – lift the bottom leg up beyond parallel to the floor) 
4. Obliques Warm Up (diagonal line crunches 5 times, last time hold, fingertips to the opposite pinky toes)
5. On the Back (5 times lift and cross, last time hold)
6. Twisting Entry Execution (bend / touch / twist / hands on the floor, lean the bottom hip on the opposite elbow, extend both legs, hold)
7. With the Blocks (DFD, leg up, 5 times knee to the elbow, lean on the elbow, extend the top back leg, extend the bottom side leg)
8. From Side Crow Transition (diagonal twist set up)

Drills by Erik Persson specific to the posture:

• Drill 1 – knee bent to the opposite armpit (on all four, DFD, lift the leg up, point the toes, bend the knee, heel up, lean forward, shoulders above the wrists, bend the knee and touch it to the opposite armpit as high as possible, 5 times each leg, alternate)
• Drill 2 – knee bent to the opposite armpit / hold (on all four, DFD, lift the leg up, point the toes, bend the knee, heel up, lean forward, shoulders above the wrists, bend the knee and touch it  to the opposite armpit as high  as possible, hold it for 5 s, 5 times each leg, alternate)
• Drill 3 – side crow feet lifting off the floor (stand profile, bend the knees, hips to the heels, heels up, thighs parallel to the floor, twist the torso facing forward, hands on the floor wider than shoulders width, fingers facing forward, bend the elbows 90 deg, pointing back, lean forward, both hips on the elbows, lift the feet up and down, 10 times each side)
• Drill 4 – lift the feet off the floor / hold (stand profile, bend the knees, hips to the heels, heels up, thighs parallel to the floor, twist the torso facing forward, hands on the floor wider than shoulders width, fingers facing forward, bend the elbows 90 deg, pointing back, lean forward, both hips on the elbows, lift the feet up and hold up to 30 s, ex: start with 6 repetitions of 5 s hold)
• Drill 5 – regular execution / hold (stand facing forward, bend the knees, hips to the heels, heels up, thighs parallel to the floor, twist the upper body to the side, hands on the floor wider than shoulders width, bend the elbows 90 deg, lean forward, hips on one elbow, lift the feet up, extend the bottom leg to the side and top leg straight back, hold it up to 30 s, ex: start with 6 repetitions of 5 s hold)

Eight Angle

Opening exercises specific to the posture by Kru Knot:

1. Hips Warm Up (outer glute stretch, DFD, step on the outside of the hand, hops up and down, back and forth, shoulder under the knee, deep lounge, arms behind the back, forehead to the toes, shoulder under the knee armstrong the sides)
2. Knee Behind the Shoulder Grip (rock the baby, circumduction, hug the knee against the shoulder, push and lift, toes to the opposite calf)
3. Cross the Ankles – Bottom Foot On the Top (circumduction, hug the knee against the shoulder, top toes under the opposite ankle, squeeze and extend the legs, hips on the floor)
4. Lean Forward & Lift (hug the knee against the shoulder, top toes under the opposite ankle, lean forward, bend elbows, hips on the floor, squeeze and extend the legs, push and lift up)
5. With the Blocks
6. Eight Angle to Koundiyasana A Transition (with blocks, squeeze, push, lift, lean forward, keep top leg on the elbow, bottom leg extend back, jump into chaturanga, UFD, DFD, jump forward) 

Drills by Erik Persson specific to the posture:

• Drill 1 – squeeze the legs around triceps (torso facing forward, legs to the side, same side arm in between the legs, bottom foot on the top, cross the ankles, extend the legs and squeeze the legs around the triceps, keep the hips on the floor, hold 30 s, 5 times each side)
• Drill 2 – lift hips up and down (torso facing forward, legs to the side, same side arm in between the legs, bottom foot on the top, cross the ankles, extend the legs and squeeze the legs around the triceps, push hands down from the shoulders, lift hips up and down, 10 times each side)
• Drill 3 – hips up / straight arms / hold (torso facing forward, legs to the side, same side arm in between the legs, bottom foot on the top, cross the ankles, extend the legs and squeeze the legs around the triceps, push hands down from the shoulders, lift hips up and hold 5 s, 5 times each side)
• Drill 4 – lean forward / elbows bent / hold (torso facing forward, legs to the side, same side arm in between the legs, bottom foot on the top, cross the ankles, extend the legs and squeeze the legs around the triceps, push hands down from the shoulders, hands larger than hips width, lift hips up, lean forward, bend the elbows facing back, torso parallel to the floor, hips on one elbow, hold up to 30 s)
• Drill 5 – flow / push up, crow, headstand, eight angle (up to 10 times both sides)

Mobility Theme 3 –  On Both Elbows (bent arms balancing tractions) 

Peacock Principles by Kru Knot:

1. Wrist Mobility, Shoulders Stability, Core, Glutes and Extension Muscles, Legs Abductors and Adductors 

Common opening exercises for all peacock postures:

1. More Wrists, Fingers, Forearms (back, forth, right, left, circles, coming on the fingertips, top of the hands push ups, hands in chair pose)
2. Core 1 – Hips, Glutes &  Upper Body (hip extension and adduction on all four, in baby cobra, in DFD)
3. Core 2 – Belly Against the blocks (arms out to the side, balancing on the fingertips, hip extension and adduction on the blocks/ both legs, bend legs, feet together knees out up, kick the legs out, extend, squeeze and turn legs in)
4. Core 3 – On the Back (hands behind the head, elbows to the side, chest off the floor, open legs slightly and lift up, hip extension, adduction of both legs, bend knees, knees out, kick the legs out, extend, squeeze legs and turn in)
5. Hips Flexion & Extension Strength (squat, knees down, hips forward, lean back, hips down, squat, come up)
6. Arms & Core Combination – One Arm At a Time Push Ups (DFD, on all four, in plank, in one leg plank from DFD)

Drills for fundamental strength for all peacock postures by Erik Persson:

• Drill 1 – plank (on all four, step back both feet, toes tuck under, armes straight, push from the shoulders through the hands, lock the legs, belly in, spine straight, look forward, hold up to one min, ex: 3x 20s, 2x 30s, 1min)
• Drill 2 – chaturanga (on all four, step back both feet, toes tuck under, armes straight, push from the shoulders through the hands, lock the legs, belly in, spine straight, look forward, come forward, down, elbows 90 deg, push up and back, repeat 5 times 2 sets)
• Drill 3 – chaturanga hold (on all four, step back both feet, toes tuck under, armes straight, push from the shoulders through the hands, lock the legs, belly in, spine straight, look forward, come forward, down, elbows 90 deg, hold up to 1 min)
• Drill 4 – back extensions (lay down on the belly, legs together, point the toes, hands behind the head, lift the chest up, legs up, both up, repeat 10 times, 3 sets)

Peacock

Opening exercises specific to the posture by Kru Knot:

1. Ballance (belly against the blocks, lift opposite arms and legs, same side arms and legs, lift all four)
2. Lift With Blocks (bend the elbows, extend the chest, bend the knees, knees out and up, squeeze toes, down)
3. Tail With Blocks & Shoulders  Assistance (bend the elbows, extend the chest, bend the knees, knees up, squeeze toes, extend legs to the side, turn out, squeeze legs in, turn in, bend legs out again, down)

Drills by Erik Persson specific to the posture:

• Drill 1 – push ups (sit on your heels, come up on the knees, place your hand palms on the floor, 10 cm in front of your knees, separate the fingers, fingers pointing back right in front of your knees, pinkies touch, extend the legs back, toes touch, toes tuck under, lock the knees, bend the elbows, push down, elbows in and against the belly, push up, repeat 5 times, 2 sets)
• Drill 2 – hold (sit on your heels, come up on the knees, place your hand palms on the floor, 10 cm in front of your knees, separate the fingers, fingers pointing back right in front of your knees, pinkies touch, extend the legs back, toes touch, toes tuck under, lock the knees, bend the elbows, push down, elbows in and against the belly, hold 5 s, push up, repeat 5 times up to 30 s hold)
• Drill 3 – chest up and forward / shoulders back (sit on your heels, come up on the knees, place your hand palms on the floor, 10 cm in front of your knees, separate the fingers, fingers pointing back right in front of your knees, pinkies touch, extend the legs back, toes touch, toes tuck under, lock the knees, bend the elbows, elbows in and against the belly, chest up, look forward, shoulders back, spine straight, up to 30 s hold, repeat 5 times)
• Drill 4 – push forward / toes off the floor (sit on your heels, come up on the knees, place your hand palms on the floor, 10 cm in front of your knees, separate the fingers, fingers pointing back right in front of your knees, pinkies touch, extend the legs back, toes touch, toes tuck under, lock the knees, bend the elbows, elbows in and against the belly, chest up and forward, shoulders back, spine straight, push the toes against the floor, push yourself forward, look forward, toes off the floor, come back and forth, toes off the floor, 10 times) 
• Drill 5 – regular execution (sit on your heels, come up on the knees, place your hand palms on the floor, 10 cm in front of your knees, separate the fingers, fingers pointing back right in front of your knees, pinkies touch, extend the legs back, toes touch, toes tuck under, lock the knees, bend the elbows, elbows in and against the belly, chest up and forward, shoulders back, push the toes against the floor, push yourself forward, look forward, toes off the floor, chest up, legs up, spine straight, hold up to 30 s)

One-Legged Peacock

Opening exercises specific to the posture by Kru Knot:

1. Hip Warm Up (DFD, step the foot on the outside,foot, knee hip out to the side, hip bounce back and forth, up and down, forearms on the floor, push up)
2. From Standing (hook the elbow under the same side knee, bend the standing knee, hook the foot against the standing knee and place it into the opposite armpit, hands on the floor in front of you, shoulder width, lean forward, lift the back leg off the floor and extend the whole body into a straight line, look forward)
3. From Kneel Down (kneel down, tuck the toes under, hook the elbow under the same side knee, place the foot on the opposite knee, lift the knee off the floor and place the foot into the opposite armpit, hands on the floor in front of you, shoulder width, lean forward, lift the back leg off the floor and extend the whole body into a straight line, look forward)

Drills by Erik Persson specific to the posture:

• Drill 1 – on the back (lay down, lift one leg up, bend the knee, wave the same side leg around the tricep, knee hugging the tricep from the outside, foot against the opposite arm tricep, knee to the side, tibia parallel to the ceiling, bend the elbows, hands palms parallel to the ceiling, extend the spine, lock the bottom leg, point your foot, hold 20, repeat 3 times each side)
• Drill 2 – back extensions (sit on the floor, wave the leg against the arms, come forward on your hands, shoulders width, lean forward and extend chest up and back side leg up, both down, at a same time in a dynamic way, 10 times each side)

Peacock Lotus

Opening exercises specific to the posture by Kru Knot:

1. Quick Lotus or Half Lotus Warm Up
2. Putting the Legs into Lotos
3. Ballance (belly against the blocks, lift opposite arms and legs, same side arms and legs, lift all four)
4. Lift With Blocks (bend the elbows, extend the chest, bend the knees, knees out and up, squeeze toes, down)
5. Tail With Blocks & Shoulders  Assistance (bend the elbows, extend the chest, bend the knees, knees up, squeeze toes, extend legs to the side, turn out, squeeze legs in, turn in, bend legs out again, down)
6. Half Lotus Variation

Drills by Erik Persson specific to the posture:

• Drill 1 – back extensions (sit down, put legs into lotus position, come up on the knees, place your hand palms on the floor, 10 cm in front of your knees, separate the fingers, fingers pointing back, pinkies touch, bend the elbows, elbows in and against the belly, chest up and forward, shoulders back, lean forward, knees off the floor, chest up, knees up, both down, at the same time in a dynamic way, repeat 10 times, 3 sets)

Mobility Theme 4 –  More Skills (bent arms balancing tractions)  

Folding / Unfolding Peacock

Opening exercises specific to the posture by Kru Knot (add opening exercises for peacock and peacock lotus):

1. Belly On the Block Folding (extend the legs to the sides, arms above the head and to the sides, fingertips on the floor, fold and unfold)
2. Unfolding In Peacock (place legs into lotus with no hands, go into peacock lotus, unfold)

Drills by Erik Persson specific to the posture: (drills for peacock and peacock lotus)

One-Armed Peacock

Opening exercises specific to the posture by Kru Knot (add opening exercises of peacock):

1. Side Of the Body (on the side, extend the legs together, bottom arm above the head extended, top hand against the floor, lift the whole body, balance only on the bottom hip – 10 times, last top elbow against the belly, hand facing forward, hold)
2. Belly On the Blocks (arms up above the head, fingertips on the floor, legs together and extended lifted off the floor,  lean to the side, push the fingertips of the same side hand against the floor, lift the opposite hand, ballance)
3. Hand On the Block (DFD, hand on the block, fingertips facing diagonal, lean the elbow against the belly, shift body to the same side, shoulder up, other hand, stretch forward, fingertips on the floor, feet off the floor and out to the side, extend the legs, front hand fingertips lift off the floor) 

Drills by Erik Persson specific to the posture:

• Drill 1 –  toes and fingertips on the floor / legs out to the side (sit on your heels, come up on the knees, place your hand on the floor, 10 cm in front of your same side knee, separate the fingers, fingers pointing out or back corner wise, the other arm in front of you, push against the floor, extend the legs back and out to the side, toes tuck under, lock the knees, bend the bottom elbow, elbow in and against the side of the belly, extend the other arm far in front of you, lean the body weight on the front hand fingertips, balancing elbow and tips of your toes, chest up and forward, shoulder back, look forward, spine straight, hold it up to 1 min)
• Drill 2 –  lift one foot at a time / fingertips on the floor / legs out to the side (sit on your heels, come up on the knees, place your hand on the floor in front of your same side knee, separate the fingers, fingers pointing out or back corner wise, the other arm in front of you, push against the floor, extend the legs back and out to the side, toes tuck under, lock the knees, bend the bottom elbow, elbow in and against the side of the belly, extend the other arm far in front of you, lean the body weight on the front hand fingertips, balancing elbow and tips of your toes, chest up and forward, shoulder back, look forward, spine straight, lift first the same side foot off the floor, point the toes, hold 10 s, down, other leg, repeat 5 times) 
• Drill 3 –  lift both feet / fingertips on the floor / legs out to the side (sit on your heels, come up on the knees, place your hand on the floor in front of your same side knee, separate the fingers, fingers pointing out or back corner wise, the other arm in front of you, push against the floor, extend the legs back and out to the side, toes tuck under, lock the knees, bend the bottom elbow, elbow in and against  the side of the belly, extend the other arm far in front of you, lean the body weight on the front hand fingertips, balancing elbow and tips of your toes, chest up and forward, shoulder back, look forward, spine straight, lift first the same side foot off the floor, point the toes, add the other foot off the floor, both legs straight and out to the sides, toes pointed, balance only on the front hand fingertips, hold 10 s, repeat 5 times) 
• Drill 4 –  lift both feet and bring them together / fingertips on the floor (sit on your heels, come up on the knees, place your hand on the floor in front of your same side knee, separate the fingers, fingers pointing out or back corner wise, the other arm in front of you, push against the floor, extend the legs back and out to the side, toes tuck under, lock the knees, bend the bottom elbow, elbow in and against the side of the belly, extend the other arm far in front of you, lean the body weight on the front hand fingertips, balancing elbow and tips of your toes, chest up and forward, shoulder back, look forward, spine straight, lift first the same side foot off the floor, point the toes, add the other foot off the floor, both legs straight and out to the sides, toes pointed, bring the feet together to touch, balance only on the front hand fingertips, hold 10 s) 
• Drill 5 –  only thumb on the floor (sit on your heels, come up on the knees, place your hand on the floor in front of your same side knee, separate the fingers, fingers pointing out or back corner wise, the other arm in front of you, push against the floor, extend the legs back and out to the side, toes tuck under, lock the knees, bend the bottom elbow, elbow in and against the side of the belly, extend the other arm far in front of you, lean the body weight on the front hand fingertips, balancing elbow and tips of your toes, chest up and forward, shoulder back, look forward, spine straight, lift first the same side foot off the floor, point the toes, add the other foot off the floor, both legs straight and out to the sides, toes pointed, bring the feet together to touch, balance on the front hand fingertips, slowly one finger at a time off the floor in the air, balance only on the thumb at the end, hold 10 s) 
• Drill 6 – hand off the floor in the air (sit on your heels, come up on the knees, place your hand on the floor in front of your same side knee, separate the fingers, fingers pointing out or back corner wise, the other arm in front of you, push against the floor, extend the legs back and out to the side, toes tuck under, lock the knees, bend the bottom elbow, elbow in and against the side of the belly, extend the other arm far in front of you, lean the body weight on the front hand fingertips, balancing elbow and tips of your toes, chest up and forward, shoulder back, look forward, spine straight, lift first the same side foot off the floor, point the toes, add the other foot off the floor, both legs straight and out to the sides, toes pointed, bring the feet together to touch, balance on the front hand fingertips, slowly one finger at a time off the floor in the air, stretch the front arm forward, five fingers together, balance there)

One-Armed Peacock Lotus

Opening exercises specific to the posture by Kru Knot (add opening exercises of peacock, peacock lotus and one armed peacock):

1. Belly On the Block Lotus  (legs in lotus, belly on the blocks, knees off the floor, arms up and out to the side above the head, fingertips on the floor,  lean to the side, push the same side fingertips against the floor, lift the opposite hand, ballance)

Drills by Erik Persson specific to the posture:

• Drill 1 – try to lift the knees up / push the fingertips down (sit down, put legs into lotus position, come up on the knees, place your hand on the floor in front of you, separate the fingers, fingers pointing out or back corner wise, the other arm far in front of you, bend the elbow and bring the elbow across and against the center of the belly, lean forward, chest up, shoulder up and back, push the front hand fingertips against the floor, try to lift both knees off the floor in the air, hold 10 s each side)
• Drill 2 – knees up / chest up / fingertips down (sit down, put legs into lotus position, come up on the knees, place your hand on the floor in front of you, separate the fingers, fingers pointing out or back corner wise, the other arm far in front of you, bend the elbow and bring the elbow across and against the center of the belly, lean forward, push the front hand fingertips against the floor, chest up, shoulder up and back, knees off the floor in the air, chest up, knees up, keep lifting, balance up to 30 s each side)
• Drill 3 – hand off the floor in the air (sit down, put legs into lotus position, come up on the knees, place your hand on the floor in front of you, separate the fingers, fingers pointing out or back corner wise, the other arm far in front of you, bend the elbow and bring the elbow across and against the center of the belly, lean forward, push the front hand fingertips against the floor, chest up, shoulder up and back, knees off the floor in the air, chest up, knees up, keep lifting, balance on the front hand fingertips, slowly one finger at a time off the floor in the air, balance only on the thumb, lift the thumb, stretch the front arm forward, five fingers together, balance there)