Crane - Bakasana

Try out this Asana with me?, Health Challenge Invite Bak?sana

STEPS:

1. Start with squatting on the floor. 
2. Lay the hands flat on the ground with your fingers spread open, pointing outward in front of your feet. Keep your elbows slightly bent. 
3. Slowly press your arms and using your core abdominal muscles, raise your feet above the ground, keeping the knees bent. Do not exert excess pressure on the elbow while lifting the feet. 
4. Gradually lean forward, and adjust the knees to touch the upper arms near the armpits. 
5. You are now supporting your entire body weight on both hands. Therefore, do not make haste in balancing your body.  
6. Look to the front and focus on a point and maintain steady breathing. This makes the final crane pose. 
7. Maintain this crane pose for five to ten seconds or more, depending on your comfort. 
8. To release the pose, exhale while slowly lowering the legs on the floor, and return to the squat position.

Benefits

• Strengthens forearms, wrists, shoulders, upper back and abdominal muscles.

Who Can Do

Consult a doctor before beginning an exercise regime.