One of the first arm balances learned by yoga students is Crow or crane pose.The arms, wrists, and abdominal muscles are strengthened by Crow pose.It stretches the groin and upper back.With regular practice, you can master crow pose and then tackle more difficult variations of the asana.
Step 1: Begin in a pose.
Garland pose, or malasana in Sanskrit, is a hip opening pose that is upright.If you don't have a lot of arm or wrist strength, this asana may make it easier to enter crow pose.Keep your head up and press your knees against each other.Pressing your elbow against your inner thighs will cause your chest area to be closed.You should not collapse your shoulders.Lift your chest by pulling your shoulder blades down.Keep your gaze straight ahead.
Step 2: Put your hands on the floor.
Place your palms on the floor from either malasana or uttanasana.They should be about the same width.This will help you with your weight.You should spread your fingers wide.When you are in the pose, this will give you more stability.Turn your fingers towards each other if it feels more comfortable.If necessary, use a strap to keep your arms in line.To make a loop and measure the width of your shoulders, you need to use a strap.
Step 3: Pull up your sitting bones by shifting your weight forward.
It can be difficult to transition from uttasana to malasana.Lifting your sitting bones toward the sky will help you enter full bakasana more easily.If you are in malasana, you will want to bend your elbow and move your chest forward.
Step 4: Put your knees on your arms.
If you want to move into bakasana, you have to bend your elbows slightly, lift up onto your toes, and position your knees high above your elbow.Imagine trying to get your knees into your body.
Step 5: Put your shins into your upper arms by squeezing them against the sides of your torso.
Use your mula bandha, or root lock, to suck your abdominal muscles and keep you sitting.You can try standing on a block to make the transition easier.It will be easier to get your knees into position if you have extra height.
Step 6: Move forward.
Keeping your gaze forward is one of the most important parts of mastering bakasana.You may lose your balance if you look down at your hands or feet.If you're afraid of falling, try placing a pillow or blanket on the ground in front of you.
Step 7: Lift one foot off of the ground.
If you want to shift your weight onto your hands, you have to lift your feet off the floor.Don't jump into crow pose or any yoga pose.When your feet come off the ground, slowly shift your weight forward.If you're nervous, begin by slowly lifting one foot off the ground, then replace it and lift the other.Lift both feet at the same time when you feel strong and balanced.Tuck your heels as close to your buttocks as you can after both feet are off the floor.
Step 8: Lift your sitting bones by straightening your arms.
Lift your sitting bones once you have achieved crow and can hold it for more than a few seconds.If you choose, this will help you master the pose.You can make a few changes in order to master the pose.Make sure to straighten your arms as much as possible.They shouldn't be played to the sides.Use mula bandha to draw your abdominal muscles.Slowly, you will be able to hold this pose for up to a minute.Make sure that your palms are flat on the floor if your wrists start to hurt.
Step 9: cycle through a vinyasa or finish the asana.
If you are more experienced, you can either cycle through a vinyasa or lower back to malasana.Do what you can without losing form.
Step 10: Sirsasana II or bakasana can be attempted from a tripod headstand.
You can attempt to move from the tripod headstand into bakasana once you have mastered it.Good balance and a strong core are required for Sirsasana II.If you feel comfortable in the tripod headstand, you should try this transition.Do not jump into any yoga asana.
Step 11: Stand up into sirsasana II.
Lift your toes up from the floor.If you are a stronger yoga teacher, you can lift your legs directly into sirsasana II if you bring your knees to your chest.If you choose to lift directly into the tripod headstand from the wide-legged forward bend, you will need a lot of balance and abdominal strength.The mula bandha can help you master this variation.
Step 12: From sirsasana II to bakasana.
It is more fun to practice this variation than it is to do a simple crow pose.Push back into bakasana from sirsasana II, if you bring your knees to your triceps.Just as in crow pose, make sure your knees are on your arms.They should be close to you.Push up on your arms and shift your weight back once your knees are in place.You should be in an optimal crow pose.It may take some practice to get used to crow pose.You will be able to master this series of asanas if you play with it and practice regularly.
Step 13: If you want to do a vinyasa, you need to complete the asana.
You can either lower back to malasana, or cycle through a vinyasa once you have finished practicing sirsasana II to bakasana.Don't perform asanas that lose proper form.