HOW TO PERFORM ARM BALANCES CRANE POSE OR CROW POSE

HOW TO PERFORM ARM BALANCES (CRANE POSE OR CROW POSE)

Bend the knees, and place your palms flat on the floor. Hands should be shoulder-width apart, fingers spread wide, and knees should be slightly wider than your hips.

Bend your elbows, and lean forward, placing your knees on the back of the upper arms.

Lift one foot off the floor at a time, gently shifting the weight onto your arms.

Keep your gaze slightly forward; don’t allow your head to drop. (If you are afraid of falling you can place a blanket in front of you.)

Stay in the pose for 5-10 breaths.

HOW TO PERFORM ARM BALANCES CRANE POSE OR CROW POSE Photo Gallery



(FIREFLY POSE)

# Begin in a wide squat. Your feet should be slightly less than shoulder distance apart.

# Lean your torso so that it comes between your legs. Tilt your pelvis forward as you do so.

# Place your upper left arm under the back of your left thigh, as high as you can above the knee. Your fingers should be pointing forward. Repeat on the right side.

# Press into your hands and begin to transfer your weight from your feet to rest on your arms. Allow your centre of gravity to slowly shift.

# Keep your inner thighs on your upper arms as you stretch your legs out to the sides. Try to keep your arms as straight as possible.

# Broaden your shoulder blades and keep your heart lifting. Look forward without straining your neck.

# Hold for 3-5 breaths.

# With an exhale, gradually lower your feet to the floor to release.

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