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Step 1
Squat with your feet a bit less than shoulder width apart. Place your arms between your legs and rest your palms flat on the mat in front of you with your fingers spread and pointing forward. Your inner thighs just above the knees should come to rest firmly just above your elbows. Squeeze your legs in so that your arms and legs are partially supported by your torso.
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Step 2
Lean forward slowly and gently, allowing your weight to fall into your palms and finding your balance to perform the firefly pose. When you feel ready, lift your feet so just your toes are resting on the ground, again, concentrating on your balance.
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Step 3
Inhale deeply and as you exhale, slowly begin to straighten your legs. Your feet are now off of the ground and you are supporting yourself only with your hands. Once both legs are completely straight, bring your heels to rest on upright yoga blocks, helping to support the weight of your legs as you gain strength in your arms and upper body. The blocks will also help to teach you the proper height at which to hold your legs.
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Step 4
Straighten your arms as much as you possibly can and round your upper back to lift your chest a bit higher. Keep your neck relaxed and gaze forward as you breathe deeply and slowly. Hold the crane pose for at least 15 seconds before releasing your feet from the blocks, drawing your feet underneath you and relaxing into child's pose.
