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Yoga Exercise - Crane Pose (Bakasana)

By doing this Asana, your back becomes stretched in its entire length. With that, your arms, joints and shoulders are strengthened and you develop your sense of balance, coordination and concentration.

STEP 1: Put your hands flat on the ground. Lift your heels and shift your weight to your hands.

STEP 2: Lift your feet and keep your balance on your hands. Try stretching your back in order to keep your chest free. Breathe in and out quietly and concentrate on a spot in front of you. As you progress, try to keep up this exercise longer and longer and to work out the stretching of the back further and further.

This asana is not only a position of power and balance, but it also gives an active stretching to the back. Try to let go of the tension in the back, to let your back lie deeper and deeper and to lengthen the back towards both the chin and pelvis.

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Article Comments
InZen Careers
Wednesday 24th February 2010 at 6:23:25 AM  

It does indeed needs a little practice.... a beginner ;)

Wednesday 29th June 2011 at 7:23:24 PM  

I have tried this post, but my wrists are not strong enough. My wrist hurt from being at the computer a lot. Is there a similar pose I could try instead?

Monday 5th September 2011 at 6:22:12 AM  

It''s really easy

hollie <3
Wednesday 12th October 2011 at 7:58:07 PM  

oh my! that quite hard! lol bu i will keep trying ;)

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