The Secret to Better Arm Balances?

Think relaxation, not strength.

By Jason Crandell

BAKASANA (Crane Pose)

Begin by bringing the insides of your feet together and bending the knees into a squat, as in Malasana. Separate your knees slightly wider than your shoulders and lower your torso between your thighs. Slide your armpits down your shins as low as they will go and allow your elbows to separate away from each other. Round and broaden your back into an even, graceful arc. Place your hands directly under your shoulders and pause for a breath. Lift your hips up 6 inches and away from your heels, and shift your gaze to your elbows. Draw your elbows in until the upper arms are parallel to each other.

Now here's your big moment. But don't try to jump, lift, or fly. Instead, simply shift your weight forward onto your hands until your forearms are perpendicular to the floor and your feet begin to lift. As you make the transition forward, begin practicing Bakasana by shifting more weight onto your hands, even if your feet don't lift.

If your feet do lift or become light, engage your lower abdominal muscles by drawing your navel toward your spine. As you glide onto your arms, extend them strongly; broaden and round your upper back. Do your best to soften and extend your breath for 5 to 10 cycles

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