How to Perform Bakasana, 20-Min Yoga Workout for Arm Balances | Build Strength for Crow Pose

Hi, my name's Amanda and today we're going to be doing a 20 minute yoga workout that's going to lead us into a crow pose. You won't need any props today, so let's get started. If you're not in a place that you can do this with me right now, please save this video to your watch later so that you can follow along whenever you're free. Today we're going to get started in a child's pose. So come on down. Widen the knees, bring the big toes together, walk your hands forward. Keep pulling the tailbone down towards the ground as you reach forward with the fingertips, landing softly on the forehead. Start to slow down the breath, close your eyes, and just focus on the sensations of the body. Maybe rocking a little side to side, massaging that forehead out. Giving a nice little opening in the armpits or come to stillness and sink in. Taking a few moments here to sink to the breath, deepening and slowing it into the body and out of the mind, releasing any errant thoughts that don't belong to this moment in this body on this mat right now. Couple more deep breaths here, in and out through your nose. Your next inhale, lift your head, tent up onto the tops of the fingertips and walk them hand over hand all the way over to the right. Come on down to that left shoulder, lower down, maybe placing the right hand on top of the left hand, pulling it over to the right. Breathe and sink. On the next inhale, lift back up to those tented fingertips. And hand over hand, walk it over to the left. Lower down onto that right shoulder, pulling that right hand away. Lift up, pull it forward, back to center. Come on forward, release those legs, and fall down all the way onto the chest. Well, don't fall, but lower yourself down. Open your arms to a T, and then bring that left hand in. Roll yourself over onto that right side with the right arm still extended. Bend into that left knee. Place it behind the right leg. You can keep your left hand lower or lift it up and reach it behind the low back for some extra opening in that shoulder. Let your head hang heavy. Slow breath. Sending the breath into that opening shoulder. Your next inhale. Lift the left arm up, plant it back down, roll yourself down, and extend it long. Plant that right hand next to the right shoulder and roll on to the left side, bringing that right foot to plant behind that left leg. You can keep the arm down or lift that right arm to come behind the low back. Keep pulling that right leg, that right knee high. Keep pulling the shoulders open, nice, deep, slow breath. On your next inhale, lift that right arm, plant it down, roll back down, bring both hands into center, and bend the knees, coming to tabletop. Take a couple of cat-cows to warm up that spine. Inhaling to open the heart, gaze high, exhaling to curl and round. So bring your hands one print forward, come onto the balls of the feet, lower down halfway, pull your heart forward, upward facing, downward facing dog. Take a couple breaths here before we get into our sunnies. Maybe pedal the feet, shake and nod the head, yes and no. Press those shoulders, gazeless gazes toward the navel. Inhale, gaze forward, lift to the tiptoes. Make your way to the front of the mat. Inhale to lift halfway. Exhale, fold in. Curl and round all the way up. Arms and gaze lift. Hands down through heart center. Shoulders shrug them open and reach up. Side bend over to the right. Back up through center. Over to the left. Inhale to lift. Open the arms at the top and bow forward. Inhale to lift halfway. Exhale, plant the hands, step it back, Chaturanga. Taking that a couple more times just to warm up. Inhale to the tiptoes, make your way to the front. Inhale to lift. Exhale, fold in. Curl and round all the way up. Arms and gaze lift. Grab that left wrist, side bend over to the right. Inhale, back up, over to the left. Inhale, back up, open at the top, and bow forward. Inhale to lift halfway. Exhale, plant the hands, step it back, chaturanga. Third and final, Surya. Inhale to your tiptoes, make your way to the front. Inhale to lift, exhale to fold. Curl and round all the way up. Arms and gaze lift. Grab that left wrist, side bend over, inhale to lift, side bend over to the left, back up to the top, open and fold, inhale to lift halfway, exhale, plant the hands, step it back, chaturanga, moving on, inhale to the tiptoes, make your way to the front of the mat, inhale to lift halfway, exhale, bend the knees, sink the hips, utkatasana, chair pose. Bring your hands down to heart center, prayer twist over to the right, crossing that left elbow to right knee. Press your knee into your hand or your knee into elbow, elbow into knee to bring your hands to heart center. Maybe you bring the weight into the right foot. Maybe you lift the heel of the left. Maybe you can bring all the weight into the right and pick that foot up. Lower it down, inhale, lift through center. Bring the hands back to the heart, crossing over to the left. Cross that elbow, pull the hands towards the heart. Gaze is lifted. Maybe you stay here. Maybe you lift the heel of the right foot. Maybe you lift the toes. Invite that shake in, it's creating something new. Plant it with control, lift up, sink in, Utkatasana, chair pose. Straighten up, open at the top and bow forward. Inhale, lift halfway. Exhale, plant the hands, heel toe the feet out and sink down. Yogi squat malasana. Make your feet as wide as they need to be to plant the heels, press the elbows into the knees to open the hips, sink in and breathe deeply. Inhale to stand, reach open. And then sink back down, inhale to stand, reach open, sink back down, more time, inhale to lift, reach, give gratitude, and sink back in, plant the hands, step it back, Chaturanga, right leg lifts on the inhale, step it through, Inhale to lift, crescent warrior. Bring the hands to heart center. Cross it over. Breathe here, pulling the hands to the heart. Stay here or maybe tilt forward. Maybe lifting that back leg, keeping the foot flexed or pointed for activation. Lower it down, lift up, turn to face the center and wide leg forward fold. Breathe in. Exhale it out. Turn the heels in, toes out, sink in, goddess squat. Inhale to lift the right heel, lower it down. Lift the left heel, lower it down. Lift them both, lower it down. Turn to the back of the mat, crescent warrior on the left. Bring your hands to heart center. Cross the body, prayer twist in crescent. You can stay here, or maybe you tilt forward. Maybe you lift those back toes. It's okay to fall out, it's okay to shake, but just stick with it. Lower it down, lift up, back to the center of the mat. Reach up and fold forward. Inhale to lift halfway. Exhale, fold in. Heel toe the feet in just slightly. Come back to yogi squat. Breathe deeply. We're working towards crow here. So you're going to want to plant the hands and tilt forward. Show you on the side. Yogi squat, plant the hands, lift the hips. Bring your knees as high as you can onto the back of those upper arms. Trying to get them towards the armpits. Lift onto the tiptoes. Maybe lift one set of toes, maybe the other, breathing deep, lower it down, take a yogi squat, we'll try it again in a moment, breathe deep, it's okay if you didn't get it your first time, something to work towards. Now plant your hands, lift your hips, really bring those knees high, tilt it forward, and then lift and lift, lower it down, yogi squat. So beautiful, great job. Lower on down to your seat. You've done the hard work, time to slow it down. Lower all the way down onto your back. Kick your legs up, squeeze them into your chest. Nice and tight. Grab for your feet, open the knees, happy baby pose. Maybe rocking from side to side like the happy baby you are. Flexing into those toes, pulling the hips down into the mat. Bring the knees together. Cross the left leg over the right and allow them to fall over to the right. Open the arms to a T, gaze. So much progress. Inhale them back through center. Cross the right leg over the left and allow them to fall over to the left, gazing over to the right. Inhale to lift them back in through center. Give them a nice tight squeeze, maybe a little kiss on the knee, a little gratitude for your strong, capable body. Thank you for sharing your practice with me. The work is done. Extend your arms, extend your legs. Nothing left to do but rest. Thank you so much for practicing with me today. If you enjoyed this video and you want to see more, be sure to download our Yoga Plus app and check out the next video in the series. I'll see you then. Bye. Welcome to Yoga Plus. Courses available from pupil to yogi. Sort by yoga, fitness, and instructors. Create your own routines. Access the Pose Library. Yoga Plus by Psyche Truth. Available on Google Play and the App Store. Join us for 14 and 30-day programs, hour-long classes, and much more on our yoga app, Yoga Plus by Psyche Truth. It's free to download and features a variety of wellness content, including yoga, fitness, Pilates, guided meditations, and interviews with dozens of wellness experts.