-
Step 1
Place your palms on the floor. Bend them so your elbows point back. Slowly place your knees on your arms just above your elbows. Lift your feet off the ground and hold. This is the crane or arm balance pose.
-
Step 2
Stand on your first foot and bend your knee in demi plie. Lift your left leg and cross the thigh across your right thigh. Hook the ankle around your right calf. Bring your palms together and pull them into your chest. Keep your elbows out and hold for several counts. This is the eagle pose.
-
Step 3
Start with your legs in second position, legs straddled. Bend your knees in plie. Place your palms flat on the floor under your legs, slightly behind the line of your knees. Relax your weight back and lift your legs off the ground straight. You should be balancing solely on your hands. This is the firefly pose.
-
Step 4
Stand on your left leg. Cross your right ankle over your knee. Remain turned out and bend forward. Place your palms on the ground. Bend your elbows and lean your arms. Curl your right foot toes around your left forearm. Transfer your weight completely on your arms and lift your left leg. This is the flying crow pose.
-
Step 5
Rest your elbows and lower arms on the floor. Bring your legs into downward facing dog. Invert your arms and chest as you kick up one leg. Bring the other leg up to meet it. You should look like you're in a headstand pose but with your head off the floor. This is the forearm stand. Good luck and have fun with bikram yoga!
