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Crane (Crow) Pose

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  1. Begin in a squat with your feet together and your knees wide apart.
  2. Tilt your torso forward so that your shoulders fit between your knees.
  3. Grip your outer shoulders with your knees, and place your palms together in front of your sternum.
  4. Extend your sternum away from your navel while descending your tailbone toward the floor.
  5. Place your hands on the floor shoulder-distance apart and 6–8 inches ahead of your feet.
  6. Come high onto your toes, and shift forward until your elbows stack over your wrists.
  7. Continuing to reach your chest forward, lift your heels toward your buttocks.
  8. Roll the heads of your upper arms back and up, away from the floor.
  9. Your knees can either grip your outer shoulders or balance on your triceps.
  10. Press your arms as straight as possible while bringing your feet and buttocks toward each other.
  11. Hold for 5–10 breaths, then either release your feet to the floor or exit into Chaturanga Dandasana (Four-Limbed Staff Pose).