Squat on the mat, feet apart, shoulder width apart, hands crossed on your chest, fingertips up, elbows on the inside of your knees.

2. Push your elbows to the sides, open your knees, pad your toes, and stand upright with your feet so that your body is as vertical as possible to the ground.

3. When exhaling, put your elbows on your knees, palms down, fingertips forward, and put them in front of you. Tilt your hips until your knees are on your arms and adjust your breathing.

4. Inhale, push your head and upper back forward and lift your feet off the ground. Hold this position for about 10 second and breathe normally. This sport requires great strength of abdominal muscles and arms. Please practice step by step.

The effect of crane meditation practice:

Practicing crane meditation posture can increase the coordination and control ability of the body, strengthen the strength of the arms and core, and reduce the excess fat in the waist and abdomen. However, for those with hypertension and high intraocular pressure, it is not recommended to practice crane cicada posture.

Crane Zen taboo:

People with high blood pressure, heart disease and cerebral thrombosis, as well as people with back and wrist injuries, should not practice this posture.