Technique
- Jump the legs around the arms.
- Cross the feet in front of you.
- Flex the spine, bend the elbows while bringing the feet behind the arms.
- Touch the chin to the floor.
- Stay 5 breaths.
- Inhale lift up. Uncross the legs
- Take the legs back to a Crane pose.
- Jump back from crane to chaturanga ( Bottom pushup hold).
- Take Upward dog and Downward dog.
Form tips
- If you cannot land the legs high enough on the arm from a jumping position, jump, bring the feet down and work the shoulders behind the legs.
- Stay engaged the whole time when the chin is touching the floor.
Muscles
Strength
Primary
- Serratus anterior
- Back
- Shoulders
Secondary
- Chest
- Triceps
- Forearms
Individual muscles
Individual muscles
- Serratus anterior
- Lower trapezius
- Anterior deltoid
- Middle deltoid
Equipment
Appears in
Balance
Other disciplines
Joint movements
Regressions
Crane pose
Intermediate
Shoulder-Pressing Pose with heel hook
Intermediate
Shoulder-Pressing Pose chin to ground
Advanced
View Similar Exercises
View Similar Exercises
Shoulder-Pressing Pose to Crane Pose
Advanced
Bent-arm tuck press-to-handstand
Advanced
Shoulder-Pressing Pose head to ground
Advanced
Straight-arm pike press-to-handstand
Elite
Chest roll press-to-handstand
Elite
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