Vakasana - Crane Pose
"Vaka" connotes 'crane' in Sanskrit. The final posture of the body resembles a crane.
- Stand erect in Tadasana.
- Squat down with your soles flat on the floor.
- Spread your knees apart wider than your hips.
- Lean your body forward between your thighs.
- Place your palms on the floor.
- Support your elbows on the shins.
- Place your knees in the armpits and the thighs against the sides of the trunk.
- Lift your feet up gradually and keep leaning forward.
- Shift your weight to the upper arms.
- Lift your feet completely off the floor.
- Also raise your waist and buttocks to the maximum limit.
- Look in front or gaze down.
- Stay in this position for about 10-20 seconds.
- To return, exhale and bring your feet down to the floor.
- People suffering from spondylitis should not perform this pose.
- Pregnant women should not practice Vakasana.
- Arms and wrists attain power.
- The biceps get stronger and toned.