> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Crane pose
> Intermediate · Static · Bilateral. Strength, balance
Also known as: Bakasana.
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 13 s |
## Technique
1. Squat down, place your hands on the ground in front of your and get your knees into your armpits or as close to your armpits as possible (getting on your tiptoes might help).
2. Slowly shift your weight to your hands and activate your shoulders and core to bring your legs up.
3. Push more or less on your fingertips to stay balanced on your hands.
## Form tips
* Keep your fingers spread wide on the ground to create a stable base.
* Keep your arms straight.
## Muscles
Strength
- Back
- Serratus anterior
- Shoulders
* Lower trapezius
* Serratus anterior
* Anterior deltoid
* Middle deltoid
## Equipment
## Appears in
## Progressions
Advanced
Advanced
Elite
Elite
Advanced
## Regressions
Intermediate
Novice
Novice
Intermediate
Intermediate
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/crane-pose-e02q). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
