Crow Pose

1. Start in a squat with feet together, hands planted shoulder-width apart in front.

2. Spread fingers wide, pressing firmly through all knuckles and fingertips.

3. Bend elbows slightly and place knees high on the backs of upper arms.

4. Shift weight forward, engaging core and rounding upper back.

5. Lift one foot off the ground, then the other, bringing heels toward buttocks.

6. Squeeze knees into arms, engaging inner thighs and core.

7. Gaze forward (not down) to help maintain balance.

8. Keep elbows tracking over wrists, not splaying out to sides.

9. Hold with steady breath, then carefully lower feet back to floor.

10. Practice with a cushion in front for safety as you build confidence.