logo

Pose of the Week: Turned Crane

TURNED CRANE
(parsva bakasana)

SHAPE PREP
Come into a squat position.
Bring ankles, knees together.
Place fingertips on floor behind hips.
Lift right arm, twist to left, place right shoulder outside left knee.
Place hands on floor outside left hip—hands slightly wider than shoulder-width apart. Separate fingers, point index fingers straight ahead.
Tiptoe, lean to left, transfer weight onto hands.

SHAPE POSE
Stay here or lift hips and feet up (more difficult: straighten left arm).
Bring hips in line with head—torso parallel to floor.
Keep knees flush.

SAFETY PREP
Grip floor with fingertips, press inner edges of hands down.
Move shoulders back.
Tone abdomen.
Squeeze legs together.

REFINEMENT POSE
Press hands down.
Lift chest.

Repeat on the second side.

Leave a Reply

*