Baby Bakasana is the world’s smallest arm balance. And although it may look pretty simple, this little gem of a pose can be pretty tough. Moving the shoulders past the elbows can be difficult. The trick to this pose is to round the upper back to help resist the urge to dump into the arms.

Step 1: Take a squat

From standing, bend your knees and squat down coming onto the balls of your feet. Bring your fingertips to your mat.

 Step 2: Drop on down

Separate your knees and make your way onto your forearms. Forearms should be parallel and at shoulder width distance apart. Spread your fingers wide to create a solid base. Your knees will be just outside of your triceps and should hug in.

Step 3: Lift it up

Keeping your gaze slightly past your fingertips and the knees squeezing in, slowly start to raise your buttasana up. You can adjust and place your knees directly onto your triceps or keep them slightly wider. As you rise up, start to lean forward bringing your face closer to your mat and shoulders past your elbows. Round your upper back and start to hug the shoulders in; stay here and take a few breaths.

Step 4: Baby step

Shift your weight and face even further toward your mat and slowly pick up a foot.  Hug the heel of your foot in towards your bottom.  Continue to round your upper back and squeeze in so you do not collapse!

Step 5: Take flight!

Round and squeeze…round and squeeze…round and squeeze! Maybe pick the second foot up towards your bottom to get your Baby Bakasana to take flight!

Hold for five to eight breaths and slowly release down.

Advanced Option

Please only try this if you have a solid Pincha Mayurasana practice. Take this super slow if you have never attempted this…and expect to fall! I know I did when I started. Do not be discouraged if you cannot do this!

From Pincha Mayurasana or Forearmstand, slowly bend your knees. Actively press into your forearms and hands as you move your knees into your torso. As you descend, your shoulders will start to move past your elbows and your face will move closer to your mat. Arms and shoulders hug in to maintain a solid base for your knees to land. The key to this transition is engaging the core and bandhas…which we discussed in my last post. As gently as you can, bring the knees down onto your triceps into Baby Bakasana!

XOXO