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Restorative yoga poses and hatha yoga stretches

English name: Crane Pose
Sanskrit name: Baka Dhyanasana

Difficulty level: Intermediate

Technique

1. Squat on the floor.
2. Place the hands on the floor, arms slightly wider than shoulder width apart, elbows bent and fingers pointing forward.
3. Lean forward, rolling onto the toes so that the knees come on top of the triceps near to the armpits.
4. Lean further forward until the toes start to lift off the floor.
5. Bring the feet together and pull the knees close to the stomach and the heels close to the buttocks.
6. Advanced students can straighten the arms as much as possible, moving further forward over the hands to maintain balance.
7. Remain in the pose for 20 - 30 seconds or as long as possible.
8. Slowly lower the toes back to the mat.

Breathing

• Breathe normally in the final position.

Benefits

• Anatomical - Strengthens the arms, abdomen and legs. Improves balance.

Notes

• The pose requires a great deal of concentration to enter and hold the pose.
• Focus on one spot to assist in balancing.
• Do not try to jump into the pose, the feet will lift off the floor naturally when leaning forward.
• Try lifting one foot at a time to help find the balance and while building arm muscle strength.