Bakasana or Kakasana - Crow or Crane


From Malasana, with feet together, bend your elbows and place your hands forward on the ground, shoulder width apart. Place your knees high up on your upper arms, hug your knees to your arms.

Strongly draw your navel towards your spine, round your upper back. Lean forward and shift your weight into your hands, lift your hips up high.

Exhale, lift up onto the balls of your feet, lift your feet up to your buttocks, one at a time or both together, working towards straightening your arms, press into your hands, gaze slightly forward.