bahk-AHS-ah-nah
A foundational arm balance that builds significant upper body and core strength, while challenging fear and cultivating focus. It teaches precision, balance, and the courage to take flight.
Squat, hands shoulder-width, fingers spread.
Place knees high on upper arms.
Shift weight forward, lift feet, gaze forward.
Press actively through all ten fingertips, gripping the mat.
Keep your elbows bent (like Chaturanga arms) and hugged toward the midline.
Bring your knees as high up on your outer upper arms as possible, near the armpits.
Engage your core deeply, drawing the navel toward the spine.
Shift your gaze (drishti) forward, not down, to help balance.