BAKASANA

Crane Pose, vari­a­tion

Yoga Journal - - Practice Well -

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.

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