BENEFITS
- Develops balance
- Develops confidence
- Tones the internal organs
- Strengthens the core, arms, and wrists
- Stretches the upper back and groins
- Balances the nervous system
CONTRAINDICATIONS
- Wrist injuries
- Carpal tunnel syndrome
- Pregnancy
HOW TO
- Stand with your feet shoulder-distance wide and lower into a squat position.
- Place your hands flat on the ground in front of you, shoulder-distance apart, and spread your fingers wide. Come onto your toes, then squeeze your inner knees high into your armpits, with shins resting onto the backs of the arms.
- Press into the ground and lift your hips. Gaze at one point slightly ahead of you and shift your bodyweight so far forward that you’re balancing on your hands.
- Push your upper arms against your legs, and your legs against your upper arms. Draw your feet in toward your buttocks.
- Press your hands down firmly and extend your elbows for full Crane pose.
- Stay in the pose for a few breaths. Then exhale and release your feet to the ground.
MODIFY OR REPLACE
Alternatives:
Modifications:
- Lift one foot off the floor at a time until you feel comfortable lifting both.
- Place a pillow under the head to relieve the fear of falling.
SEQUENCING TIPS
Before:
After:
- Gorilla pose (Padahastasana)
- Downward-Facing Dog (Adho Mukha Svanasana)
TEACHING CUES
- Keep your gaze focused on one point to help you balance.
- Try curling your fingers slightly to release any pressure on the wrists.
VARIATIONS
WATCH OUT FOR
- Bodyweight not far enough forward
- Fingers not spread
