Crow walking
- Squat with the feet flat on the floor a comfortable distance apart.
- Place the palms of the hands on the knees.
- Take a small step forward with the left foot and simultaneously lower the right knee towards the floor.
- Raise the right knee and take a small step with the right foot, lower the left knee towards the floor.
- Take 10-30 steps then rest in a relaxation pose.
Breathing
- Natural breathing.
Awareness
- While walking - the smoothness of the movement.
- Balance and coordination.
- While relaxing - the effects of the walking on the lower back, hips, knees and ankles.
Practice note
-
Use the heel of the forward knee to help support the buttock when stepping the other foot forward.
Contraindications
- Knee problems.
- Aliments in the toes or ankles.
- Slipped disc.
- Hernia.
Benefits
- Improves nervous and muscular coordination.
- Stimulates the circulation in the legs.
- Prepares the body for meditation poses.
- Removes constipation.