Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
-
Step 1
Take your position on the yoga mat, standing straight in Tadasana, or Mountain Pose, making sure you are grounded and centered.
-
Step 2
Lift the right ankle, keeping the toes pointed, and cross it over the left thigh just above the knee, allowing both the right hip and the right thigh to open slightly.
-
Step 3
Take a moment to inhale. On the exhale, gradually bend forward, positioning the hands, fingers wide, on the mat, keeping them in line with the shoulders.
-
Step 4
Lean forward until the upper calf of the right leg, just below the knee, touches the back of the right arm, just under the shoulder. At the same time, the toes of the right foot should hook around the back of the left arm. It should feel as if your lower leg is resting the back of both arms in a horizontal position.
-
Step 5
Lift the left foot slowly off the ground with the knee bent, moving into the Crane Balance.
-
Step 6
Fix your soft gaze onto a natural spot in front of you on the floor, lengthening the neck and the back, finding balance in the pose. If you are positioned at the center of the mat, a good point of focus is toward its forward edge.
-
Step 7
To add a variation, gently extend the left leg back and slightly up, maintaining the angle of the back, paying attention to both balance and alignment.
