Build your confidence and develop a healthy self-awareness as you work to get over your fear of possibly falling on your face by moving slowly with a calm mind. Crow Pose opens you to a focused mindset that will help you reduce everyday stress and anxiety, leaving you feeling calm and self-assured. Physically, Bakasana strengthens the upper arms, forearms, and wrists. Additionally, it tones and strengthens the abdominal muscles and the organs of the torso while stretching the upper back and groins. This pose also improves balance and full-body coordination.
Begin by standing at the top of your mat in Mountain Pose. with your arms at your sides. Step your feet about as wide as your mat.
Bend your knees and lower your hips, coming into a squat. Separate your thighs so they are slightly wider than your torso, but keep your feet as close together as possible. If your heels lift, support them with a folded mat or blanket.
Drop your torso slightly forward and bring your upper arms to the inside of your knees. Press your elbows along the inside of your knees and bring your palms together in prayer position. This is Squat Pose.
Bring your palms to the mat, keeping them about shoulder-distance apart. Spread your fingers and press evenly across both palms and through your knuckles.
Press your shins against the back of your upper arms. Draw your knees in as close to your underarms as possible.
Lift onto the balls of your feet as you lean forward. Round your back and draw your abdominal muscles in firmly. Keep your tailbone tucked in toward your heels.
Look at the floor between your hands or at a point even more forward, if possible.
As you continue to lean forward, lift your feet off the floor and draw your heels toward your buttocks. If it's difficult to lift both feet at the same time, try lifting one foot and then the other. Balance your torso and legs on the back of your upper arms.
Keep pressing evenly across your palms and fingers, then begin to straighten your elbows. Keep your knees and shins hugging in tightly toward your armpits. Keep your forearms drawn firmly toward the midline of your body.
Touch your big toes together. Draw your belly in. Breathe steadily.
Hold the pose for up to one minute. To release, exhale as you slowly lower your feet to the floor, coming back into Garland Pose.