Muscle Groups Addressed - Wrists, Core, Groin
The crane pose (Bakasana) is a great builder and test of core strength and stability. Like our handstands, these should be gently eased into in order to prevent injury and muscle strain. This pose in particular should not overwork you, but should instead leave you feeling centered and flexible. I'm still working on this pose, so my variation isn't true to proper yoga form. What you'll see here is a variation for those newer to balance yoga poses.
Start in a deep squat, with your body bent forward and a curved back. Plant your hands firmly where your eyes meet the floor. In my variation of this pose, you can see that my knees are on the outside of my elbows. A proper Bakasana pose should have your knees and upper shins tucked into your armpits. Flexibility is my weakness, but it will come with time and practice. Now start to lift up onto the balls of your feet and lean even further forward, taking the weight off of your legs and onto your upper arms and hands. Think about contracting your core and rounding your back.
Exhale, and put all of your weight on your upper palms, lifting the balls of your feet completely off the floor. You are now in crane pose. Contract your core and keep your legs tight against your arms. Stay here and breathe for 30 seconds - 1 minute.
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