This is the crane pose. Start by squatting on the floor with your hands place on front of the body, your feet together and heels on the floor. Widen the knees and rise up on your toes. Bend the elbows, place the bent knees into the arms with the shins on the backs of the upper arms near the armpits. Contract the abdomen to rise off the floor. Balance the entire body on the hands. Stay here breathing easily for thirty seconds. Then lower back down onto your feet and relax.
Precaution: People with high blood pressure, heart disease or cerebral thrombosis, Wrist injury should not attempt this practice.
Benefits: Strengthens the arms and wrists. Strengthens the abdominal muscles. Stretches the low back. Develops the sense of physical balance.