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Take Flight

Take a new approach to Bakasana and get yourself airborne with ease.

By Andrea Ferretti. Sequence by Natasha Rizopolos

10. Bakasana (Crane Pose)

Begin in a squat, high on your toes, with the inner edges of your feet together, and place your hands on the floor, shoulder-width apart. Bend your elbows and hug your outer upper arms with your knees. Find a steady gazing point about a foot in front of your hands on the floor, and then shift your weight and reach your breastbone forward with so much energy that your feet float up toward your buttocks. Inflate between your shoulder blades as you release your tailbone toward your heels, and continue extending your breastbone forward. Hold for 5 breaths.

After You Finish

After Bakasana, take Pada Hastasana (Foot-to-Hand Pose) to release your wrists, then Balasana (Child’s Pose) to quiet your mind. Finish with a calming pose like Baddha Konasana (Bound Angle Pose) or Janu Sirsasana (Head-to-Knee Pose), and then a gentle twist before Savasana (Corpse Pose).

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Reader Comments


Hey, I like the look of that sequence and want to try it out too.


Thank you for this sequence! I'm excited to start practicing!

nathalie Decker

yes, I really believe we don't need all those pop-ups!!! I am already a subscriber as well.
thank you

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