Arm BalanceForward Bend
Crane Pose
Bakasana
The advanced variation of Crow Pose. The arms are fully straight (or nearly so), the knees are tucked high into the armpits, the hips are lifted as high as possible, and the back rounds strongly. Think of a crane with long legs high off the ground. Requires significantly more core strength and shoulder stability than Crow.',
- ·Strengthens core and arms
- ·Strengthens wrists and forearms
- ·Improves balance
Instructions
- 1Begin in a low squat with your feet close together and your knees wider than your hips.
- 2Place your palms flat on the mat, shoulder-width apart, with fingers spread wide and pointing forward.
- 3Bend your elbows slightly and press the back of your upper arms firmly against your shins.
- 4Lean your weight forward into your hands until your toes lift naturally off the mat.
- 5Draw the navel in and up to engage the core and keep the hips from sinking.
- 6Fix your gaze on a point about 30 centimetres in front of your hands to maintain balance.
- 7Hold for five to ten breaths, then slowly lower the feet back to the mat on an exhale.
Contraindications & precautions
- ⚠Wrist injuries or carpal tunnel syndrome — avoid full weight-bearing on the wrists; use fists or yoga blocks to reduce wrist extension.
- ⚠Recent shoulder surgery or chronic shoulder instability — the intense protraction of the scapulae can aggravate the joint.
- ⚠Pregnancy beyond the first trimester — abdominal compression against the thighs is unsafe for the growing belly.
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