Bakasana (Cow Pose) (Crane Pose)

Pure Hot Yoga Pose Benefits:

Strengthens the wrist, forearms and abdomen; improves balance

Pure Hot Yoga Step by Step:

1) Bending the knees slightly, bring your palms flat on the floor about shoulder distance apart.
2) Place the knees on the back of the upper arms.
3) Start to come forward, lifting the head as you go.
4) Take feet off the floor, one at a time, so you come to balance with both feet up.

Pure Hot Yoga Beginners:

Try lifting one foot up at a time to get a feel for how far forward you need to bring yourself. Do not let your head drop. This will cause you to tip forward and lose balance. Everyone falls when learning this pose.

Pure Hot Yoga Advanced:

Once you come up into the pose, do not let your elbows splay out to the side. Work on straightening your arms. Tuck the heels in close to your butt.