Crow (Modified)

(Bakasana variation)

Benefits:
Physical: Strengthens upper body, arms, shoulders, chest, abs, and upper back
Emotional: Develops focus, balance, and coordination
Rx for: Enables us to move beyond our own limits

1. Place a block on the floor, largest surface facing up.
2. Place feet on the block, toes pointing toward the corners, knees bent in squat position.
3. Place palms on floor in front of you, about shoulder-width apart and one foot from the block.
4. Press into hands, rise to the balls of the feet, lift hips slightly, squeeze knees into upper arms.
5. Lower hips and heels to squat.
6. Press into hands, rise to the balls of the feet, lift hips slightly, squeeze knees into upper arms.
7. Lift left foot off the block, bring it up toward buttocks.
8. Lower left foot to block, return to squat.
9. Press into hands, rise to the balls of the feet, lift hips slightly, squeeze knees into upper arms.
10.  Lift left foot off the block.
11.  Lift right foot off the block.
12.  Bring toes together, continue squeezing knees into upper arms.
13.  Lower feet to block, return to squat.

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