> ## 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.
# Lotus crane pose
> Elite · Static · Bilateral. Strength, flexibility
Also known as: Padma Bakasana.
| | |
| - | - |
| **Difficulty** | Elite |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Lucie |
| **Video length** | 65 s |
## 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
* When lowering the legs, flex the spine to land as high as possible on the arms.
* Keep the spine rounded during the pose.
* Planche the arms to keep them straight.
## Muscles
Strength
- Back
- Serratus anterior
- Shoulders
* Lower trapezius
* Serratus anterior
* Anterior deltoid
* Middle deltoid
## Equipment
## Appears in
## Regressions
Intermediate
Intermediate
Advanced
Intermediate
Advanced
Intermediate
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/lotus-crane-pose-e19r). 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.
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