Bakasana (Bakāsana) = Crane- Posture
Dṛṣṭi: nāsāgre = to the nose
You can jump into this posture from downwards dog, or come into it from standing.
If coming into the posture from standing, simply position the hands on the floor with the finger pointing forwards.
Walk the legs up and nest the knees into the armpits or just to the sides of the upper arms.
Inhale and tip slightly forwards and lift the feet off the floor.
You must engage your abdominal muscles and Mula bandha as you do this.
Inhale and then exhale as you tilt further forwards and lift the feet up behind higher.
Hold here for three to five breaths.
Release slowly down as you exhale.