Crane Pose, variation
BENEFITS Strengthens your back, core, arms, wrists, and fingers; enhances balance INSTRUCTION
Begin by squatting with your feet together, knees to your chest. Put your hands on the floor, shoulder-width apart. Take your knees outside your arms. Raise your hips as high as you can with your legs bent and feet touching. Bend your elbows straight backward—not out to the sides, which can strain your wrists. Lower your knees or shins onto your upper arms, just above your elbows. Round your back slightly. Shift your weight forward. Grip the floor with your fingertips. As your weight comes off your feet, point and raise them up until your lower legs are parallel to the floor. Continue pulling your feet together, toes pointed, to keep your lower legs in a position where balancing is accessible. Hold for 2–5 breaths.