Crane (Crow)

How to do Crane (Crow)

1. From a squat, place your palms on the floor shoulder-width apart.
2. Spread your fingers and press the floor away through your palms.
3. Bend your elbows and place your knees high on your upper arms.
4. Keep your elbows directed backward rather than spreading them out to the sides.
5. Look at the floor slightly ahead of your hands without lifting your chin.
6. Firm your abdomen and shift forward slowly until your feet become light.
7. Lift your feet without jumping, once your hands securely support your weight.
8. Keep pressing the floor away so your chest does not sink between your arms.
9. Shift your weight back slowly and lower your feet to the mat.

Benefits

Crow is a place to practice carrying your weight through your hands, with help from your shoulders and core.

Variations

Keep your toes on the mat while you practice the forward weight shift.