The Patient Crane Variation Pose

How to practise:

• Sit in full-squat position keeping your feet hip-distance apart
• Lift your pelvis up rising on your toes
• Palms are kept flat on the floor directly under your shoulders
• Push your buttocks up and bring knees towards your armpits
• Press hands firmly on ground and transfer your body weight on your arms as you lean forward
• Tighten stomach muscles, as you inhale raise feet from the floor (beginners practice lifting one leg at a time, to get the balance)
• Balance on your arms, keep feet together
• If possible try to straighten your elbows
• Focus the gaze at the tip of your nose
• Hold the final position for 30 seconds and work on holding it for as long as comfortable
• Hold the breath in final position when holding for shorter duration and breathe normally when holding for longer duration
• Gently bring your feet down and relax

Benefits

This posture tones the arms and stomach muscles. It massages the internal abdominal organs, strengthens the core muscles, boosts the power of concentration and promotes the inner focus and coordination. It also develops the sense of inner balance and strengthens shoulders and wrists. This asana balances the nervous system. Regular practice of this asana brings endurance, lightness and a feeling of euphoria

Caution

People with high blood pressure, heart disease and cerebral thrombosis should not practise this asana.

Grand Master Akshar 

Akshar Power Yoga Academy 100 ft Road, Indiranagar