Published on July 31st, 2013 | by Catherine Tingey0
CROW POSE (Bakasana)
Start in a YOGA SQUAT (Malasana).
With the feet together, hands in prayer, sit down onto the whole foot and use the outer upper arms to gently open the legs left and right.
Place the hands shoulder-width apart on the floor, energy spreading evenly through the palms.
Rise onto the tippy-toes, arch the spine and hug the knees into the outer upper arms.
[Beginners can begin with the balls of the feet on a block for added heighth.]
Keeping the neck long and your gaze~ 6-8”on the floor in front of you, draw the navel up, shift the shoulders over the wrists, and lift the toes off the mat.
[Beginners start by lifting 1 toe, and then the other. Gradually you will find your center point of balance.]
WORK IN THE POSE
Keep drawing the navel up while arching the spine.
Pull the heels close to the buttocks, tailbone reaching down.
Advanced students can work on straightening the arms.