Crane Yoga Pose
Exhale and hop or step back into Plank Pose, aligning your hands so that they are directly under your shoulders and making sure that your body is parallel with the floor. Engage the core and as you inhale bring your gaze slightly forward.
Chaturanga Dandasana (Four-Limbed Staff Pose)
Exhale and lower down to Chaturanga. Keep the body parallel to the mat and the elbows in close to the body. Your elbows should never go above the shoulders in this pose in order to keep the shoulder joint safe. Look forward and keep the neck and spine long. If you need to drop the knees in this pose until you build enough strength feel free to do so.
Crane Yoga Pose Photo Gallery
Urdhva Mukha Svanasana (Upward Facing Dog Pose)
Inhale, press up into Upward Facing Dog by rolling the body forward and lifting the hips and legs off the mat. With your hands directly under the shoulders, push the upper body forward between the arms, opening the chest. If there is too much pressure on the lower back in this pose, you can drop the hips and legs down to the ground and practice Bhujangasana (Cobra Pose) instead.
Adho Mukha Svanasana (Downward Facing Dog)
Exhale, bring the hands back over your head and down on the mat in front of you. Spread the fingers wide and press up into Down Dog by straightening the arms and legs. Press the hands into the mat and lift up and out of the shoulders. Your feet should be hip-width apart with the heels directly behind the toes. Engage the legs by lifting the kneecaps and rolling the inner thighs back. Focus on lengthening the back body, especially the spine, with each breath.
To help loosen the neck, feel free to shake your head up and down, yes and no while in this pose.
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