Bakasana or Kakasana - Crow or Crane


From Malasana, bend your elbows and place your hands forward on the ground, shoulder width apart. Place your knees high up the back of your upper arm, strongly 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

Lift up onto the balls of your feet, inhale, lift your feet up to your sit bones working towards straightening your arms, gaze slightly forward