How to Do the Crow Yoga Pose

The crow pose, also known as bakasana or the crane pose, can strengthen your arms, wrists, upper back and abdomen. Practicing this pose increases mental and physical balance.

Difficulty: Moderate

Instructions

1. Squat on the floor. Your knees should be shoulder-width apart with your feet a few inches apart.

2. Place your hands on the floor in front of you, with palms pressed firmly into the floor. Your arms should be inside the knees and close to your body. Your hands should be shoulder-width apart. Spread your fingers apart and turn your hands slightly inward.

3. Bend your elbows and turn them slightly outward. Press your knees into the upper part of your arms just below the shoulders.

4. Lean forward onto the balls of your feet. While exhaling, lean further forwrd, pressing the shins against your upper arms until your feet lift from the ground. Keep your head up and look forward, concentrating on a spot several feet in front of you.

5. Keep your body tucked in tightly and balance your weight above your hands. For a greater challenge, straighten your elbows upon inhaling.

6. Hold this position for up to 1 minute or 5 breaths. Relax. Beginners may only be able to hold this position for a few seconds, but you can increase the holding time with each practice. While exhaling, lower your feet softly to the floor.

Tips & Warnings

• If this is painful to your wrists, curl your fingers instead of keeping them flat to the ground.

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