Purpose: build strength and balance.
1 – Set up – kneel down, feet together, allow the arms to come through the legs, knees wide and then let the hands plant down on the floor, shoulder width apart.
2 – Create a shelf with the backs of the triceps and bend the elbows. You want your knees to place down on the tricep shelf and start to squeeze them together. TOP TIP: The further up you can set your knees on the arms the better. SQUEEZE the knees in as much as possible.
3 – Pull the elbows back towards the rib cage
4 – Engage the pelvic floor, engage abs, lift up the butt slightly, round the back and start to lean your weight forward.
5 – GAZE FORWARD! No matter if you lift up or not take your gaze forward, 6 inches past your mat! If you don’t you are just setting yourself up for a rollypolly!
6 – As you lean forward try lifting one foot up and balance there. Come down and rest if you need to then work through the steps and try the other foot and/or maybe both feet!
- LOOK FORWARD for the love of asanas !!!!
- Broaden the pecs, don’t allow the shoulders to collapse forward, use the strength in the shoulders
- Don’t fear falling – have a pillow if you like! You are only a few inches off the floor and your hands will instinctively protect you before your face is anywhere near the ground.
- try taking the knees onto the back of the triceps rather than the outside of the triceps
- are you breathing? Can you count your inhale and exhale?
- are you engaging your mulah bandha (pelvic floor lift)?
- are you drawing your stomach in towards the spine (uddiyana Bandha)?
See my youtube video on Bakasana (Crow) and leave me a comment or suggestions for other poses you want to work on. Remember this stuff doesn’t come overnight, practice, practice, practice!