Crow

(Bakasana)

Benefits:
Physical: Strengthens upper body, arms, shoulders, chest, abs, and upper back
Emotional: Develops focus, balance, and coordination
Rx for: Enables us to move beyond our own limits


1. From a deep squat, place your hands flat on the floor in front of you so they are shoulder width apart.
2. Come to your tiptoes and walk your feet closer to your body.
3. Then slowly bring your weight forward onto the hands and off the feet until your knees touch your upper arms.
4. As you deepen the bend in your elbows, inch the knees up above the elbows, bringing them as close to the armpits as possible.
5. Transfer the weight fully onto the arms, squeeze your elbows in, tighten your abs, and press your shins into your forearms, causing your feet to float up behind you.

Hint: You need a crash pad (pillow, blanket) in front of you. Chances are if you take your weight far enough forward you’ll balance rather than fall, but just in case…

Avoid if experiencing carpal tunnel syndrome, pregnancy. (If experienced with arm balances, continue to practice until midpregnancy. However, don't take up the practice of arm balances after you become pregnant.)

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