Crow pose
Also called Crow, Crow stand
The crow pose is an arm balance where your knees rest on the backs of your upper arms and your feet are off the floor. Your hands carry your weight. Your shoulders, triceps and abs work hardest, while your forearms, hip flexors and upper back assist. It is a good first balance on the way to handstands and planches. Put a soft mat in front of your face in case you tip forward. If you cannot lift your feet yet, start with the Frog stand.
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How to do it
- Squat down and place your hands flat on the floor, shoulder-width apart.
- Set your knees high on the backs of your upper arms.
- Gaze a little ahead of your hands and shift your weight forward onto them.
- Lift one foot, then the other, brace your abs and hold the pose.
Form tips
- Hands flat, knees high on your upper arms.
- Look forward and lean your weight onto your hands.
- Lift your feet, brace your abs, keep breathing.
Common mistake
- Not leaning forward enough, so your knees slip off your arms.