Crow pose or in Sanskrit Bakasana. The challenge is to get into the squat pose, to begin with!
- To squat: Place a yoga block or a support like a thickly folded blanket under the heels of your feet.
- Foot position: Place your feet hip-width apart.
- Separate your knees wider than your hips and lean the torso forward, between the inner thighs.
- Stretch your arms forward, then bend your elbows, place your hands on the floor and the backs of the upper arms against the shins.
- Snuggle your inner thighs against the sides of your torso, and your shins into your armpits, and slide the upper arms down as low onto the shins as possible.
Where is my weight in this pose:
Lift up onto the balls of your feet and lean forward, even more, taking the weight of your torso onto the backs of the upper arms. In Bakasana you consciously attempt to contract your front torso and round your back completely. To help yourself do this, keep your tailbone as close to your heels as possible.
With an exhalation, lean forward even more onto the backs of your upper arms, to the point where the balls of your feet leave the floor. Now your torso and legs are balanced on the backs of your upper arms. As a beginner at this pose, you might want to stop here, perched securely on the bent arms.
Help to balance
Keep your eyes looking at the floor, or lift the head slightly, without compressing the back of the neck, and look forward holding a point of focus.
How long do I stay in it?
Stay in the pose anywhere from 20 seconds to 1 minute, listen to your body and it will guide you.