Bakasana aka ‘crow pose’ is a classic arm balancing yoga position which requires core strength as much as balance.
How to get into the position
Starting from a squatting position, place your palms flat on the floor shoulder-width apart. Then inhale and place your right knee under your right armpit and left knee under your left armpit (keeping your elbows faced out) and take your bodyweight into your palms (coming up on your tiptoes).
Then look forward and as you exhale, lift your feet off the ground and cross them behind you. Your hips should be above your shoulders and not behind. Keep looking forward as your head will act as a counterbalance to your feet crossed behind you (therefore, if you fail to look forward you will face plant the floor!)
Hold this position for five full breaths. On every inhalation, press your palms and lift your torso. On every exhalation, press your knees and lift your waist.
Benefits
Bakasana:
Tones the abdominal organs
Strengthens arms and wrists
Stretches the upper back and groins
Strengthens the abdominal muscles
Contraindications
Avoid this posture if you have Carpal Tunnel Syndrome or if you are pregnant.