Crow (hold)

Bakasana

Yogahardtimedno equipment

Arm balance on the palms: knees rest high on the backs of the bent upper arms near the armpits, body tips forward until both feet lift with toes together, back rounded and hips high.

How to do it

1. Squat with feet together, knees apart; place palms flat on the floor shoulder-width apart, about a forearm's length in front of the feet, fingers spread.
2. Bend the elbows straight back (not out) and place the knees high on the backs of the upper arms, close to the armpits.
3. Rise onto the toes, round the back and shift the weight forward over the hands until the feet float off the floor.
4. Bring the big toes together and heels toward the buttocks; squeeze knees into arms; gaze at the floor slightly ahead of the hands.

Muscles worked

avambracci, pettorali, adduttori, deltoidi, tricipiti, addominali

Workouts that use it

• Power yoga strength