Lotus crane pose (Padma Bakasana)

Skill Tree

Muscles

Technique

  1. From downward facing dog, find a tripod headstand position.
  2. Once in the headstand, cross the legs in lotus.
  3. Lower the legs down behind your arms
  4. Shift the weight back and lift the head off the floor.
  5. Straighten the arms.
  6. To exit, lower the head. Lift the legs up to tripod headstand.
  7. Pike the legs and jump back to Bottom pushup hold .

Form tips

  1. When lowering the legs, flex the spine to land as high as possible on the arms.
  2. Keep the spine rounded during the pose.
  3. Planche the arms to keep them straight.

Similar Exercises

Equipment