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ARM BALANCES
Crane | Bakasana
Crane improves balance and coordination. It strengthens the abs and builds core strength. This arm balance also opens the hips and back while stretching the wrists. Additionally, bakasana strengthens the arms and wrists.
Sanskrit: Bakasana
Drishti: down and forward toward fingertips
Counterpose: child's pose
Materials
- Yoga mat
- Yoga blocks (optional)
Tools
Instructions
- Stand with your feet hip-width apart, bend your knees and place your hands flat on the floor.
- Bend your elbows and bring your knees to the back of your upper arms. Get on your tippy toes and begin to transfer more weight to your hands.
- Slowly lift one leg at a time.
- Squeeze your feet and inner thighs together toward the middle and through the core. Straighten your arms.
- Hold for a few breaths and slowly release.
Notes
Modification: For a gentle variation, use a block under your feet for support and extra lift.
Preparatory poses: butterfly, downward facing dog, chaturanga, hero
Follow-up poses: downward facing dog, chaturanga, child's pose