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· Squat on your toes with the knees apart.
· Place your hands on the floor between the feet, hands slightly rotated in with the fingers spread apart, ready to grip the floor as needed for balance. The elbows are slightly bent.
· Place the knees against the back of the upper arms.
· Begin to lean forward until the feet to lift off the floor, leaving you balanced on the hands.
· Hold this pose 10 - 20 seconds, breathing normally.
· As you exhale, slowly lower the feet back to the floor.
· Relax on your stomach or back.
Variation 2 - Parsvavakrasana Sideways Crow
· Begin as you would in Variation 1, except both knees rest on the back of one upper arm. Legs can be bent and out to the side (as in Variation 1), or extended as shown in Photo 2.
· Hold this pose 10 - 20 seconds, breathing normally.
· As you exhale, slowly lower the legs back to the floor.
· Repeat on the other side.
· Relax on your stomach or back.
Variation 3 - Ashtavakrasana Pose of Eight Curves .
· Begin as you would in Variation 1.
· Bring the left leg over the left arm just above the elbow, and the right leg in front of the left arm, below the elbow.
· Raise the legs off the floor, and lock the legs together by crossing the ankles.
· Hold this pose 10 - 20 seconds, breathing normally
· As you exhale, slowly lower the legs back to the floor.
· Relax on your stomach or back.
Remember: Always work within your own capacity. Never move into pain. Enjoy the pose and listen to your body. This is your greatest protection for preventing injury.
HINTS: - If you are having difficulty balancing raise your head a little. This often helps people find the balance point between the hips and the head. - If it is too difficult to lift both legs at once in Variation 1, try lifting one foot off the floor at a time until you feel confident with your balance. - Try to have the hands take the weight of the pose, like a hand balance, instead of having the knees weigh heavily on the backs of the upper arms.
CAUTIONS: - If you have arthritis in your wrists this pose may aggravate the problem. Do not do without checking with your doctor. - If you have osteoporosis, the body weight may be too much for your wrists to support. - If you have difficulty with your balance, place a large, soft cushion on the floor in front of you in case you fall forward. - Always check with your doctor if you have any doubts or concerns regarding the suitability of this pose for you.
BENEFITS: - Strengthens the arms, shoulders, and wrists. - Strengthens the abdominal muscles, neck and chest. - Massages the abdominal walls and the organs of the abdominal cavity. - Brings lightness to the body. - Improves one's sense of balance and gives confidence. - Holding the pose gives endurance. - Prepares the upper body strength for the headstand and handstand.