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