Joel Harper demos the crane pose.

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Crane Pose
(Strengthens butt and hamstrings)

Stand with your feet together and your left hand on your waist. Lift your right foot behind you and reach your right hand out in front of you. Try to pendulum forward and touch your right hand to the ground while your right leg lifts up behind you. Concentrate on really squeezing your butt. If this is too hard, come down only partially. Do 20 times and then switch legs.