may pose: crane

Bakasana

How to do it:

1. Start in a squat with your knees wider than your hips
2. Bring your torso forward as much as you can, squeezing your upper arms against your shins.
3. Place your hands shoulder width apart on the ground, still maintaining the connection with your arms and legs
4. Lift your hips and begin to shift your weight into your hands
5. Keep looking forward to help with your balance. You may start by lifting one foot up at a time, then once you feel stable both feet lift bringing them closer to your sitting bones

Stay for 5-10 breaths, then slowly come down into a squat position

Benefits:

• Strengthens the arms and wrists
• Strengthens the abdominal muscles 
• Stretches the upper back and opens the groins