The crane pose in yoga is a challenging arm balance pose. The pose builds upper body and arm strength. It also helps tones the abdominal muscles and strengthens the back and spine. The crane pose is a powerful yoga position that helps you achieve better balance and overall arm strength. This pose tones biceps and triceps.
Instructions
1. Crouch down on your yoga or exercise mat with the palms of your hands flat on the mat. Align your fingers so they point forward.
2. Slowly lift your heels and shift your weight to your hands.
3. Lift your feet off the mat. Use your upper body and arm strength to balance on your hands. Distribute weight evenly throughout your palms and don't lock your elbows.
4. Stretch each vertebra in your back so your chest opens naturally. Inhale and exhale quickly through your nostrils while you balance in crane pose. Look down at a spot on your mat to help you maintain balance.
5. Hold pose for 10 to 20 seconds. Release feet and knees to the mat. Move into relaxing child's pose to stretch out your lower back, hands, arms and upper body (shoulders and chest). Inhale and exhale slowly through the nostrils.
