Crane

How To

This pose strengthens the arms, shoulders, and abdominals.

Start in a squat position, allow your tailbone to drop towards the floor until the sit-bones are a few inches above the floor

Place your hands on the floor, shoulder distant apart. Spread the fingers and press evenly through all four corners of the hand.

Slightly bend your elbows. Transition onto the balls of your feet, lifting your buttocks into the air.

Walk your knees high up on the triceps. Shift your body weight forward as you gaze forward and lift the toes off the mat towards the sit-bones.

Press the arms as straight as possible while bringing the feet and buttocks towards each other.

Hold for 5-10 breaths and then either release the feet to the floor.

Tips

Engage your core

Engaging your core is essential for maintaining balance in crane pose. Before lifting your feet off the floor, make sure to engage your abdominal muscles and draw your navel towards your spine.

Hug your knees into your armpits

As you lift your feet off the floor, hug your knees into your armpits. This will help to create a secure base for your arms and prevent your feet from slipping.

Keep your shoulders away from your ears

As you lift your feet off the floor, make sure to keep your shoulders away from your ears. This will help to prevent strain in your neck and shoulders and improve your balance.

Use your breath

Breathing deeply and steadily can help you stay focused and calm in crane pose. Take slow, deep breaths and try to maintain a steady rhythm.