How to Prepare for Crane Pose

Crane pose isn't too difficult once you realize how to get into it and where to focus your drishti or gaze. Here are a few steps to help ease your way into crane.

Difficulty: Challenging

Instructions

Things You'll Need:

• Yoga mat

1. 
   Elbows on knees

   First, come into a comfortable squat. If squat is too difficult, you can bring your elbows to your knees.

2. 
   Full squat

   If you are in full squat, press your forearms into your inner thighs to open up the heart chakra. Take full breaths here. These deep breaths will help you prepare for crane pose.

3. 
   Preparing for crane

   From squat you will place your hands out in front of you. Root you hands into the mat. Spread your fingers and place an even amount of pressure and weight on each finger and each palm. Put the majority of the weight on your arms and place your knees up near your underarms. Bring your feet to the tops of their toes.

4. Find your drishti by gazing out in front of you.

5. 
   Crane pose

   While holding your drishti, start to bring your toes off the mat. Find a balance. This is crane.

Tips & Warnings

• Breathe in each pose.
• Find your drishti before lifting your toes off the mat.
• Unless you are an advanced practitioner, do this pose under the supervision of a yoga instructor.

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