Crow Pose

An arm balance with the knees resting on the backs of the upper arms and the feet lifted, held by the shoulders, arms and trunk.

Equipment

Bodyweight

Experience

advanced

Movement

compound

Primary muscles

Secondary muscles

Abs · Serratus

Instructions

01
Squat with the feet close together and place the palms shoulder-width apart on the floor in front of you.
02
Bend the elbows straight back and set the knees high onto the backs of the upper arms.
03
Shift the weight forward onto the hands until the feet float off the floor.
04
Hold the balance for the prescribed time, rounding the upper back and looking slightly forward.
05
Lower the feet under control.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.