Crane Pose

GymDaze demonstration

Watch Crane Pose

Technique

How to perform Crane Pose

1. Squat and place your palms shoulder-width apart on the floor with your fingers spread.
2. Position your knees against the backs of your upper arms above the elbows, keeping your elbows straight.
3. Lean forward over your hands and push the floor away while maintaining knee-to-arm contact.
4. Lift one foot and then the other, keeping your hips high and your body compact.
5. Balance with steady hand pressure and straight elbows for the hold.
6. Lower your feet to the floor under control to finish.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Serratus Anterior.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.