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Arm balancing poses are yoga postures that combine strength with flexibility. Crane pose, also called crow pose (bakasana), tones the arms and abs and it can help build strength for more advanced yoga poses involving arm balance, such as handstands.
To enter crane pose, squat down with your heels on the floor if possible.
-Spread your knees wider than your hips and place your hands on the floor in front of you.
-Lift up onto the balls of your feet and lean forward so your knees come into contact with your biceps. Eventually your torso and bent legs will perch on the backs of your upper arms.
-You may be tempted to lift the hips and buttocks away from the heels, but try to resist this tendency and keep your hips as low as possible.
-Exit the pose by lowering back into a squatting position.
If you have difficulty lifting into crane from a squatting position, try squatting on a block, such as Gaiam's foam block, that puts your feet a few inches off the floor. The extra height can help you tilt forward into the pose until you develop more strength.
Caveat: Crane is one of the yoga postures that you should avoid if you are pregnant.