Crane Pose
Bakasana

(bahk-AHS-anna)
baka = crane

Step by Step

Squat down from Tadasana with your inner feet a few inches apart. If it isn’t possible to keep your heels on the floor, support them on a thickly folded blanket. Separate your knees wider than your hips and lean the torso forward, between the inner thighs. Stretch your arms forward, then bend your elbows, place your hands on the floor and the backs of the upper arms against the shins.

Snuggle your inner thighs against the sides of your torso, and your shins into your armpits, and slide the upper arms down as low onto the shins as possible. Lift up onto the balls of your feet and lean forward even more, taking the weight of your torso onto the backs of the upper arms. In Bakasana you consciously attempt to contract your front torso and round your back completely. To help yourself do this, keep your tailbone as close to your heels as possible.

With an exhalation, lean forward even more onto the backs of your upper arms, to the point where the balls of your feet leave the floor. Now your torso and legs are balanced on the backs of your upper arms. As a beginner at this pose, you might want to stop here, perched securely on the bent arms.

But if you are ready to go further, squeeze the legs against the arms, press the inner hands firmly to the floor and (with an inhalation) straighten the elbows. Seen from the side the arms are angled slightly forward relative to the floor. The inner knees should be glued to the outer arms, high up near the armpits. Keep the head in a neutral position with your eyes looking at the floor, or lift the head slightly, without compressing the back of the neck, and look forward.

Stay in the pose anywhere from 20 seconds to 1 minute. To release, exhale and slowly lower your feet to the floor, back into a squat.

Eight-Angle Pose
Astavakrasana

(ahsh-tah-vah-krahs-anna)

asta = eight
vakra = bent, curved

Step by Step

Stand in Tadasana (Mountain Pose), with your feet separated a bit wider than usual. Exhale, bend forward to Uttanasana (Standing Forward Bend), press your hands to the floor outside your feet. Then with your knees slightly bent, slip your right arm to the inside and then behind your right leg, and finally press the hand on the floor just outside your right foot. Work your right arm across the back of the right knee, until the knee is high up on the back of your right shoulder.

Brace your shoulder against the knee and slide your left foot to the right. Cross the left ankle in front of the right and hook the ankles. Lean slightly to the left, taking more weight on your left arm, and begin to lift your feet a few inches off the floor.

With the right leg supported on the shoulder, exhale and bend your elbows. Lean your torso forward and lower it toward parallel to the floor; at the same time, straighten your knees and extend your legs out to the right, parallel to the floor (and perpendicular to your torso). Squeeze your upper right arm between your thighs. Use that pressure to help twist your torso to the left. Keep your elbows in close to the torso. Look at the floor.

Hold for 30 seconds to a minute. Then straighten your arms slowly, lift your torso back to upright, bend your knees, unhook your ankles, and return your feet to the floor. Stand back and rest in Uttanasana for a few breaths. Then repeat the pose for the same length of time to the left.