Side Crane

How to do Side Crane

1. From a low squat, lift your heels and balance on the balls of your feet.
2. Keep your feet steady as you rotate your torso to the left.
3. Place both palms on the floor to the left of your body, about shoulder-width apart.
4. Spread your fingers comfortably and press through your palms and finger pads.
5. Bend your elbows gradually, keeping them from splaying outward.
6. Shift your chest forward slowly, letting your feet become lighter without hopping.
7. Lift both feet only when your arms support you without collapsing.
8. Firm your abdomen to help keep your knees gathered toward your torso.
9. Keep your head clear of the mat and look slightly ahead of your hands.
10. Shift your weight back slowly until both feet return to the mat.

Benefits

Side crow adds a balance challenge to supporting your weight on your arms.

Variations

Keep your toes grounded while practicing the forward weight shift.