Crow

Start in a squat (Malasana), feet fairly close together.

Place your hands shoulder-width apart on the floor about a foot in front of your feet, fingers spread wide.

Bend your elbows straight back (not out to the sides), creating a shelf with your upper arms (triceps).

Lift your hips high. Place your knees onto the backs of your upper arms, as close to your armpits as comfortable, or slightly lower on the triceps. Some find it helpful to rest the shins on the triceps.

Gaze forward, about a foot in front of your hands. This is crucial for balance.

Lean forward, shifting more weight into your hands and off your feet.

Lift one foot off the floor, drawing the heel towards your glute. Then, engage your core and lift the other foot.

Squeeze your inner thighs towards your torso. Keep your core engaged and draw your heels towards your glutes. Maintain the bend in your elbows.

To exit, exhale and gently lower your feet back to the squat.

Rest knees firmly on upper arms/triceps; some prefer shins

Use a block under feet to elevate hips, making it easier to place knees on arms

Place a cushion or block in front of head for confidence against falling

Focus on shifting weight forward rather than 'jumping'

Practice lifting one foot at a time