Kraanvogel Houding | Crane Pose
Strengthens wrists, arms, shoulders & core muscles
Stretches upper back
Improves balance, focus & concentration
Wrist, elbow and shoulder injuries
GETTING INTO THE POSE
From malasana place the hands shoulder-width apart with fingers spread on the mat in front of you.
Bring the weight forward in your hands, raise the hips and place the knees as high as possible on your triceps, toward your armpits. You should already feel that your core muscles are active.
With your thighs against your chest, bring the weight further forward until you can gently lift your feet off the mat and balance on your hands. Push into the mat.
Big toes together. Try to get the heels as close to the buttocks as possible.
Push the shoulders away from the ears.
Arms are outstretched.
Gaze slightly forward.
Inhale: make length between the shoulders and the wrists & between the shoulder blades.
Exhale: bring the heels closer to the buttocks.
GETTING OUT OF THE POSE
Exhale: bring the weight back and gently put the feet back on the mat and come back into malasana.
- Or -
Exhale: Jump back into chaturanga dandasana .
Eka pada bakasana | flying crow pose
Parsva bakasana | side crow pose