Bakasana/Kakasana - Crane/Crow Pose

Warm up with some wrist stretches and see preparation below.

Start with lifting one foot at a time and build up to lifting both feet, holding Bakasana for 5-10 breaths.

This pose represents ego and patience, take your time with it, be in the moment and enjoy the steady growth that comes from it.

- Alignment - Hands placed outer width shoulder distance. Knees placed on the back of the arm, anywhere between the elbow and the shoulder. Shoulders neutral. Hips lifted upward, heels tucked up into the pelvis with big toes touching. Gaze is forward and down.

- Modifications - Malasana, Garland pose if any precautions are severe. Keep feet on the ground, lifting one at a time. Can place blocks under feet so hips are higher.

- Benefits - Strengthens the arms, back, inner thighs, hip flexors and wrists. Stabilizes the shoulder. Builds focus, concentration & confidence.

- Precautions - Wrist injury, pregnancy (give option of Supta Baddha Konasana,) high blood pressure.

- Preparation - This is the foundation for many other arm balances, for building strength & understanding of more advanced poses like; Galavasana, Koundinyasana, Parsva Bakasana, Eka Pada Bakasana, Bakasana into headstand and press handstand.

Prepare for Bakasana with a few Sun Salutations, Chaturanga, Low lunges, Lizard pose & Malasana (yogi squat.)