The Crane Balance Yoga Pose

Video Transcript

"This is Lilly and he's going to help me demonstrate parcasama or the crane balance. Lilly's going to bring his arms forward, and he's just going to lower down into a squat. Good. So he's going to take his hands in between his legs just a little bit forward and he's going to spread his fingers really really wide and make sure he presses through all parts of his hands--the tips of his fingers, the metasarcil pads as well into the heel of his hands so there's not too much pressure into his wrists. He's going to pull his belly button in because this is really abdominal work, and he's going to use his abdominals to lift himself up. So he's going to bring his knees up to the highest point that he can on his upper arms, and he's going to inhale in and lift himself forward. He wants to keep his head looking forward. If you look back behind your legs you have a tendency to fall forward, so it's a really good idea to put a pillow in between on the ground just in case. So he's going to bring his toes together to complete the bird tail. And he's going to breathe. Beautiful. Then lowering down whenever he's ready. Coming back into his squat, good, and then just press yourself all the way back up, back to his mountain pose. That was the bacasama or the crane balance."