Vakasana - Crane Pose

"Vaka" connotes 'crane' in Sanskrit. The final posture of the body resembles a crane.

Sequence:

1. Stand erect in Tadasana.
2. Squat down with your soles flat on the floor.
3. Spread your knees apart wider than your hips.
4. Lean your body forward between your thighs.
5. Place your palms on the floor.
6. Support your elbows on the shins.
7. Place your knees in the armpits and the thighs against the sides of the trunk.
8. Lift your feet up gradually and keep leaning forward.
9. Shift your weight to the upper arms.
10. Lift your feet completely off the floor.
11. Also raise your waist and buttocks to the maximum limit.
12. Look in front or gaze down.
13. Stay in this position for about 10-20 seconds.
14. To return, exhale and bring your feet down to the floor.

Caution:

• People suffering from spondylitis should not perform this pose.
• Pregnant women should not practice Vakasana.

Benefits:

• Arms and wrists attain power.
• The biceps get stronger and toned.