Crow Pose

The Crow Pose places the weight of the body on the elbows, while the hands and head are oriented forward.  This pose is not difficult if the body is bent forward far enough to prevent the mind from wandering.  With regular practice this pose will strengthen the wrists, arms and shoulders improve concentration and expand breathing capacity.

To properly execute this pose, squat and bring the arms between the knees.  The palms should be place onto the floor in front of the body.  Be certain the shoulders are apart and the fingers are pointing slightly inward.  Once this position is obtained try to bend the elbows out to the sides, converting the backs of the arms into shelves for the knees to rest on.  Look forward and breathe normally.

After this position is obtained identify a reference point on the wall or the floor in front of the body to focus on.  Breathing is crucial at this point and it is important to inhale and then retain the breath.  While retaining the breath, try to lean towards the focal point previously selected.  Be certain to transfer the weight of the body to the hands and lift the toes.  Exhale and try to remain in this position for three to four deep breaths.