- With your knees a little wider than your hips in Tadasana, lean your torso forward between your inner thighs.
- While slightly bending your elbows, put the palms of your hands a foot in-front of your feet about shoulder's width apart. Spread out your fingers. The backs of your upper arms should be touching your shins.
- Hug your inner thighs against your torso and put your knees/shins into your armpits.
- Lift yourself onto the balls of your feet and lean forward so that your weight transfers from your torso to your arms.
- Exhale and lean forward until your feet leave the ground. Remember your arms are still bent and your legs and torso should be balanced on the back of your triceps (outer upper arms). Make sure your head is in a neutral position (either looking down at the floor or ahead of you) to maintain your balance, otherwise you might fall over.
- Advanced Full Posture: If you are comfortable in this position, squeeze your legs against your arms, and while your inhale extend your arms and straighten your elbows. Your arms should be slanted forward, not perpendicular to the floor. (yogajournal.com/Bakasana) (yogawiz.com/Crane Pose)
How to get out of this asana...
- Exhale and slowly lower your feet back onto the floor. Your should be in your squatted position. (yogajournal.com/Bakasana)
- Make sure you keep yourself centered and tucked in tight with your tailbone close to your heels.
- When you lift off the floor push your upper arms against your shins providing a steady base.
- Engage your bundas and your abdomen to help you lift so that you don't put all your weight on your wrists and arms which can cause strain.
- Abdominals
- Forearms / Wrists
- Upper back (Serratus Anterior) (yogabasics.com/Pose of the Month: Bakasana)
No comments:
Post a Comment