Category

Arm balances

Level

intermediate

Hold

1–5 breaths at first; longer as it becomes comfortable

Type

Asana

Breath

Steady breath through the nose; a calm exhale as you shift forward helps more than holding your breath.

Crow Pose

Bakasana — "crane posture"

Also known as: Crane Pose

Your first flying pose: knees perched on the backs of your upper arms, feet floating off the floor. It's more about balance and knowing where your weight is than raw strength — and everyone falls a few times on the way there.

Step by step

1. 1Squat with your feet close together and place your hands flat on the mat, shoulder-width apart, fingers spread wide.
2. 2Put a folded blanket or cushion on the floor in front of your hands — falling forward is normal while you learn.
3. 3Bend your elbows slightly and snuggle your knees high onto the backs of your upper arms, near the armpits.
4. 4Look forward at the floor a foot or so ahead of your fingertips — not back at your feet; looking down is what tips you over.
5. 5Shift your weight slowly forward onto your hands until your feet feel light.
6. 6Lift one foot, then the other, drawing your heels toward your buttocks and rounding your upper back.
7. 7Squeeze your knees into your arms, keep gripping the floor with your fingertips, and breathe.
8. 8To come down, shift your weight back and let your feet land softly in the squat.