A. From the variation of Malasana, with ELBOWS on the floor, bring the knees to be placed over the upper arms, resting them comfortably, while adjusting the distance of the palms if required.
B. While resting the knees over the upper arms, close to the armpits, exhale completely. Push the belly in and squeeze the shoulders to get hold of the knees and the chest to give support to the upper body.
C. Release and come to sit back in Malasana with Bent ELBOWS, and relax. Repeat this for about 4 times in a DYNAMIC way, moving the hips up and down.
D. Let the flow of breathing happen in a natural way, while ensuring the breathing is in control and one is aware of the breath.
E. Once ready, the body will feel light and loose. This is when you know you are ready for Bala Kakasana.
F. While resting the knees, slowly push the body along with the face forward and downwards, and lift the feet off the floor to go into Baby Crow Pose. Adjusting the arms or the palms now is a big NO...just be the way you are and watch the body feeling heavy on the arms and the shoulders. This feeling is normal, that one would topple over and fall flat on the face.
G. If that happens, just lift chest slowly up, and stay in control. If this further troubles you, then placing a cushion just below the face is a good safety alternative.
H. Once the feet is off the floor, remain in balance for about 2-3 breaths. Slowly exhale and come to rest in Malasana or Garland pose. Repeat to go for the second time and if required go back to the DYNAMIC way with the flow, to gain more confidence.
I. Lift the feet off the floor and watch how smooth the body go up and down, and then how light the body feels. The stretch that happens is more towards the pinching sensation around the upper arms and the tightness around the chest and the shoulders. This will become secondary with practice and the focus will slowly move towards the THIRD EYE. A great posture to feel confident and satisfied with oneself.
AS MOST OF THE DAY TO DAY TENSIONS ARE ALL BLOCKED AT THE LOWER BACK AND THE NECK, THIS POSE IS, IN ALL A GREAT WAY TO RELIEVE THIS TENSION. HENCE ONE CAN PRACTICE THIS POSE, EVEN WITHOUT WARMING UP THE BODY, TO JUST FEEL POSITIVE AND ENERGETIC.