Welcome to our #WellnessWednesday yoga primer. Yoga is a wonderful way to become attuned to your body and increase circulation and flexibility. Each week I'll offer you a pose with benefits and instruction.
Week 9: Bakasana/ Crane aka Crow
Benefits:
- Helps strengthen arms, shoulders, and legs.
- Stretches the back.
- Develops stamina and balance.
Foundation and general alignment:
- Hands placed on ground, shoulder width apart, active and clawing the floor.
- Shoulder blades are drawn onto the back ribs and down the back.
- Pelvis is in a posterior tilt with the belly lifted (like cat pose).
- Inner edges of feet come together while toes fan out.
- Each knee is high up above the armpit with shins on the high upper arms.
- Inner thighs are engaged to draw the knees to midline.
Common problems
- Most at risk: the wrists.
- Weight improperly balanced over the base, hands cupped with the weight on the outer edge of hand.
- Legs not high up enough on arms.
Modifications:
- Block under feet for more height.
- Crow while lying on back.
Do not engage in if you are pregnant.
