Bakasana Kakasana - Crane Crow Pose

Try out this Asana with me?, Health Challenge Invite.Improves your digestion and balances hormones.

STEPS:

         

1. Begin in a squat with your knees wide apart. Your feet may be together or apart.
2. Place your hands on the floor 6–8 inches in front of your feet and shoulder-distance apart. If your shoulders are tight, your hands can be a little wider.
3. Come onto the balls of your feet and lift your hips high. Bring your knees toward your upper arms.
4. Tilt your torso forward so that your shoulders fit between your knees.
5. Firmly press your knees to your upper arms. You can balance them on your triceps for Crow or tuck them closer to your armpits for Crane.
6. Continue to reach your chest forward until your elbows stack over your wrists and you feel your center of gravity shift.
7. Lift your heels toward your butts. Your knees can either grip your outer shoulders or balance on your triceps.
8. For Crane, press your arms as straight as possible while bringing your feet and butts towards each other.
9. Hold for 5–10 breaths, then either release your feet to the floor.

Benefits

• Enhances arm and shoulders strength
• Releases negative emotions like stress, anxiety and depression out of the body.
• Improves digestion and balances hormones
• Creates a sense of awareness in the body to maintain stability and focus.
• Helps in reducing belly fat
• Strengthens the wrists, shoulders and forearms
• Stretches your upper back and groin.

Who Can Do

Consult a doctor before beginning an exercise regime.