Bakasana or Kakasana - Crow or Crane

ALIGNMENT

From Malasana, step your feet together, bend your elbows and place your hands forward on the ground, shoulder width apart. Place your knees high up on your upper arms, hug your knees to your arms.

Strongly draw your navel towards your spine, round your upper back. Lean forward and shift your weight into your hands, lift your hips up high.

Exhale, lift up onto the balls of your feet, with control lift your feet up towards your buttocks, one at a time or both together, working towards straightening your arms, press into your hands, gaze slightly forward.

Parsva Bakasana or Kakasana - Side Crow or Crane

ALIGNMENT

From Malasana, step your feet together, twist to your right, place your hands on the ground to the right of your feet a little wider than shoulder width, fingers facing away from the legs.

Bend your elbows and place your left elbow above your right knee.

Strongly draw your navel towards your spine, round your upper back. Lean to your right side, shift your weight into your hands.

Exhale, with control lift your feet up one at a time or both together, squeeze your inner thighs together, press into your hands, gaze slightly forward.

Eka Pada Koundinyasana - One Legged Side Crow

ALIGNMENT

From Malasana, step your feet together, twist to your right, place your hands on the ground to the right of your feet a little wider than shoulder width, fingers facing away from the legs.

Bend your elbows and place your left elbow above your right knee.

Strongly draw your navel towards your spine, round your upper back. Lean to your right side, shift your weight into your hands.

Exhale, with control lift your feet stretch your right leg out to your left parallel to the ground, reach your left leg out behind you and press out through balls of both feet, gaze slightly forward.

Bhujapidasana - Shoulder Pressing

ALIGNMENT

From Malasana, tuck your torso between your legs and place your hands on the ground, fingers facing forward.

Lift your hips, tuck your shoulders, one at a time, under your thighs above the knees, strongly draw your navel towards your spine, round your upper back. Lean your weight back onto your hands. Place the back of the thighs high up on your upper arms, exhale, lift your feet up and cross your ankles.

Press into your hands and strongly hug your thighs to your upper arms, gaze slightly forward.

Tittibhasana - Firefly

ALIGNMENT

From Bhujapidasana, exhale, reach your legs out straight, lift your hips up.

Press out through the balls of your feet to firm your legs. Straighten your arms, strongly draw your navel towards your spine, round your upper back.

Reach your sit bones back, press into your hands, strongly hug your legs against the upper arms, gaze slightly forward.