Hello, Steemians!

Do you know, how to get into a pose of a crane?

Also this pose is called Bakasana, and it is the most popular handstand pose.
Bakasana helps you to strengthen arms, shoulders and abs and also improves abdominal organs. However, before you get up in the pose you need to strengthen your hands to manage to stay in this position.
Therefore, I suggest you to prepare for Bakasana doing a plank (try to start with 30 seconds and keep doing it everyday, standing for 5 seconds more than the day before).

I also suggest you to make push-ups (it' ok to stand on your knees). Start making 3 sets with 10 times each.

As soon as you feel ready - try to make Bakasana.
Sit on heels, put hands in front of you, apart from each other at shoulder width, keep knees apart and heels together. 

Gently lift your body up. Hold the pose for about 30 seconds breathing evenly through the nose. 

After Bakasana you need to protect your wrist.

Important! Pose of a crane is prohibited for pregnant women!
Advice: if you are doing the pose for the first time, put a pillow in front of you, as you can fall headfirst.

"Yoga is the best way to be young and to improve both mind and body."

Lesson 1 Lesson 2  Lesson 3 Lesson 4 

                                                                                                                                                                          

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