How to Do the Crab Pose in Yoga

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By Margaret M
eHow Contributing Writer

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The Crab Pose is a beginner's back bend. Back bends strengthen the back and chest and improve spinal flexibility. They are practiced toward the end of a yoga class or home practice, between seated forward bends and inversions. Back bends like the Crab Pose, Bridge Pose and Wheel Pose are energizing poses that can alleviate fatigue and depression.

Difficulty: Easy

Instructions

Things You'll Need:

Yoga mat
Comfortable clothing

Step 1

Begin in a seated position.
Step 2

Place your hands about 3 inches behind you, with your fingers pointed to the rear. Spread your fingers to root into the floor.
Step 3

Inhale and lift your buttocks; gaze toward the ceiling or drop your head back.
Step 4

Engage your buttocks and rotate your thighs toward your center line. This will give you the strength to keep your hips lifted high.
Step 5

Hold the pose for five breaths.
Step 6

Lower your hips to the floor and return to a seated position.