Bakasana - Crow

1) Begin in Yoga Squat (Malasana.)

2) Extend the arms inside of the knees, placing the hands flat on the mat in front
of you shoulder width apart.

3) Come up onto the tipy toes and pull the naval to the spine, and pull the pelvic
floor up to engage the lower abdominals.

4) Bend the elbows, and lean forward to place the knees on the back of the
triceps towards the armpits.

5) Look forward and make sure the pelvic floor is still engaged!

6) Squeeze the arms together as you push away from the mat, lean forward
and lift the toes off the mat!

Side Crow - variation

1) Come back to yoga squat, bring the feet and knees together, (okay to be up
on the toes if needed.)

2) Place the arms on your right side, shoulder distance.

3) Bend into the tricep as you lift both legs off the floor. Play with extending
the top leg!