We’re breaking down some of your favorite yoga poses so that you can get into them safely and reap all of their incredible benefits. Today, we’re looking at the arm balance bakasana, which is one of the most commonly taught and accessible arm balances, as well as a great foundational pose for the rest of your arm balance practice. Need help taking flight in crow pose? Here are some simple instructions to get you started:
- Squat down from tadasana with your big toes together, and spread your knees wider than your hips. Place your hands on the floor in front of you shoulder width apart with the creases of your wrists parallel to the front edge of your mat. Press down evenly through your hands and spread your fingers wide. Relax your shoulders away from your ears.
- Bend your elbows and hug your knees high up on your outer upper arms – try to get them as high up as you can! Draw your belly in and up, creating a scooping and lifting action as you lengthen your chest forward away from your navel and broaden across your collarbones.
- Squeeze your knees into the tops of your outer upper arms and hug your hips in. Begin to shift your weight forward and try floating one foot up, and then the other if you can. If you’re having a hard time lifting off, place your feet up on a block and try again – the extra height can be helpful. If you’re scared of falling forward, put some pillows on the floor in front of you.
Master the pose with online yoga classes on MyYogaWorks.com. Try our Bakasana Journey Series with specially curated playlists for beginners, intermediate and advanced students and a recommended video prescription designed to help you take flight.