Crane (Crow) Pose – Yoga Diary
- Start in a squat with your feet together and knees wide apart.
- Lean your torso forward so your shoulders fit between your knees.
- Grasp your outer shoulders with your knees and place your palms together in front of your sternum.
- Extend your sternum away from your navel as you lower your tailbone towards the floor.
- Place your hands on the floor shoulder-down and 6 to 8 inches in front of your feet.
- Get up on your toes and move forward until your elbows stack over your wrists.
- Keep lifting your heels forward toward your buttocks.
- Roll the heads of your upper arms back and up away from the floor.
- Your knees can either grab your outer shoulders or balance on your triceps.
- Push your arms as straight as possible while bringing your feet and buttocks together.
- Hold for 5–10 breaths, then either let your feet fall on the floor or go into Chaturanga Dandasana (four-bar posture).
