Crow to Handstand

Hi, sun salutation with bacosno variations, crane pose. You'll need a strap, if possible, pre-rig your strap so that it self locks with your elbows so it'll go around above your elbows slightly shorter distance than your shoulders apart. So just like about there, strap around the bicep area. Okay, meet me at the top of the mat. Hands together, drop your heels, activate your breath. Exhale your hands down by your sides. Inhale, take your arms up. Exhale, fold forwards. Inhale, lengthen. Exhale, fold forwards. Inhale, come all the way up. Exhale your hands down by your sides. Inhale, the arms up. Exhale, fold forwards. Inhale, lengthen. Exhale, find downward dog. Inhale, plank pose. Exhale, chaturanga. Inhale, upward dog. Exhale, downward dog. Walk your hands to the back of the mat.

Spread your hands wide, elbows out to the side. Squeeze your inner elbows towards each other. Come high up onto your tiptoes. Walk your feet together. Widen your knees. Bend your elbows. Take your knees on the backs of your arms. Shift the weight forwards. Press into your fingertips. Maybe lift one leg up by pressing the knee into your tricep. Lift the other leg up, bakasana position. Exhale, let your feet come down. Hip distance feet, walk your hands forwards. Exhale, bend your knees. Step or hop towards the top of the mat. Inhale, lengthen. Exhale, fold. Come all the way up. Inhale, exhale. Inhale, the arms up. Exhale, fold forwards. Inhale, lengthen. Exhale, dog pose. Inhale, plank pose. Exhale, chaturanga. Upward dog. Downward dog. Hop your feet into a squat. Sink your heels down. Maybe you need to widen your toes out to the sides, opening your hips up to the sides.

And sink into your squat. Take your arms on the inside of your knees. Press your hands together. Widen your inner knees and breathe. Pubic bone and tailbone drop. Hands forward. Shift into your hands. Come high up onto your toes. Take the knees as far close to the armpits as you can. Shift the weight into your finger pads. Bring your legs up. Straighten your arms and ladybug your back. And then if it's possible, press your knees into your triceps and push back into chaturanga. Inhale, upward dog. Exhale, downward dog. From downward facing dog, we're gonna try to hop into bhakasana, bending your knees. And in midair, ladybug your upper back. Kind of broaden your kidneys. Exhale fully. Without breathing in, hop. Inhale here. Exhale, chaturanga. Inhale, upward dog. Exhale, downward dog. Step or hop to the top of the mat. Exhale. Inhale, come up. Exhale. Take your strap. So working with this variation, bhakasana to handstand. I know I have a ridiculous amount of strap here. Make sure the buckle is not on your skin. Like I said, pre-rig your strap like this. Place your hands down. Bring your knees as high up as you can and you want your bum to be as high as you can in this position. And then straighten your arms by leaning into the strap. And then the front ribs come into the body to create the upward movement.

And maybe you try to reverse it. Exhale fully. Inhale, come up. Exhale, release tension. Thank you.