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Pose of the Month Archives
FEBRUARY 2010: CROW POSE (BAKASANA)
 Instructions:
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Begin in a squat, with your feet hip-width apart, and your knees wider than your hips.
- Lean your torso forward to fit snugly between your inner thighs. Stretch your arms forward, then bend your elbows, place your palms flat on the floor, shoulder-width apart, with fingers spread.
- Place the knees on the back of the upper arms, as close to the armpits as possible (alternatively, you may bring your knees to the outside of your triceps and squeeze inward), as you lift up onto the balls of your feet and lean forward even more. Lift the head as you go.
- Take your feet off the floor, one at a time, so you come to balance with both feet up. Bring the big toes to touch and straighten the arms as much as possible.
- Stay in the pose anywhere from 20 seconds to 1 minute. To release, exhale and slowly lower your feet to the floor, back into a squat. For a more advanced exit, jump back to chaturanga.
Benefits:
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Strengthens arms and wrists - Stretches the upper back
- Strengthens the abdominal muscles
- Opens the groins
- Tones the abdominal organs
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