Crow Pose
Bakasana
A playful first arm balance, best built up slowly. Place a cushion on the floor ahead of you while you learn, and take it one small lift at a time.
4 gentle steps · about a minute
Come to a squat
Squat down with your feet close together and your heels lifted if needed.
Settle and breathe.
Plant your hands
Place your hands shoulder-width on the floor and bring your knees high onto the backs of your upper arms.
Spread your fingers, grip the floor.
Tip your weight forward
Shift your weight forward onto your hands, round your upper back, and let your feet feel light, lifting one and then the other.
Gaze ahead, not down.
Balance and breathe
Hold for a breath or two if you can, then lower your feet down gently. Build up slowly over many practices.
Calm, focused breath.
Brave work.
That is Crow Pose. Even a moment of lift is a real achievement, and it grows with practice. Here is Michelle in the full pose.
Good for: Strengthens the arms, wrists and core and develops balance and focus.