This first pose is the Crow. Its a bit of a challange to maintain this position and requires a bit of upper body strength. The first step is to crouch down placing the hands on the floor with the knees outside the arms. Next lift up onto your toes and place your knees just forward of your elbows keeping your head up. Then all you really have to do is lower your head leaning forward. The feet lift off the ground and you are there.
The sequence of standing poses following is to be done straight through, so you are doing the whole series while standing on one foot and holding each pose for at least 30 seconds. It can be quite a challange as it takes a lot of concentration to maintain the balance through the series. Then after a short rest you do the whole thing on the other foot.
