Crane (crow) pose

Crane (Crow) Pose – Yoga Diary

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

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