Performed by Marin Jayden
Benefits of the Crane Pose: Opens the groin and stretches the upper back. The abdominal organs and muscles become stronger. Partners can help you find balance.
- Start in a squat with your feet apart and knees wider than hips;
- As if you were moving into Downward Dog, put your hands flat in front of you on the floor, fingers spread;
- Firm your wrists and hands and start to move your body weight off of your feet and into your hands;
- Elbows bent, raise your hips. Put your knees on the back of your upper arms or squeeze the outer upper arms with your knees;
- Keep the knees and elbows in line with the rest of your body;
- Using your abs, move your upper back up;
- Move your weight forward onto your elbows and bend the wrists close to 90 degrees;
- Let your chest move forward and let one foot up at a time. Bring heels and feet together;
- Hold for 30 seconds and move back up into a squat.
Modifications: It might be difficult for you to move into crow as a beginner. If so, use a block to help you squat and move into the pose.