Crow Pose

Step By Step

• Come into a squat, hands on the mat under shoulders; wrist parallel and fingers clawing on mat.

• Lift your tailbone high.

• Knees to the back of the upper arms as close to the armpit as possible.

• Gaze forward ahead of fingers, rock forward getting the weight into the finger tips and palms.

• Begin to lift from your heart.

• Lift one foot at a time while flexing foot and spreading toes. Tailbone lifts.

• Hug forearms, feet, legs and knees to the midline and fly.

Benefits

• Strengthens arms and wrists.

• Stretches the upper back.

• Strengthens the abdominal muscles.

• Opens groins.

• Tones the abdominal organs.

Crow Pose

Step By Step

• Come into squat, hands on the mat under shoulders; wrist parallel and fingers clawing on mat.

• Lift your tailbone up high and come to the balls of the feet.

• Knees to the back of the upper arms.

• Gaze forward ahead of fingers, rock forward getting the weight into the fingers.

• Lift one foot at a time while flexing foot and spreading toes. Tailbone & heart lift.

• Hug forearms, feet, legs and knees to the middle.

Benefits

• Strengthens arms and wrists.

• Stretches the upper back.

• Strengthens the abdominal muscles.

This is an excerpt from our guide to self-care, Christian Yoga: Restoration for Body and Soul.