Hold a hands‑balancing position by lifting the feet off the floor and resting the knees on the upper arms; it emphasizes shoulder and arm strength with heavy core and wrist engagement.
How to do the Crow Pose#
- Start in a low squat and place your hands shoulder-width on the mat with fingers spread.
- Lean forward and slide your knees up onto the outsides of your upper arms near the triceps.
- Shift your weight into your hands, press through the fingertips, and engage the core.
- Lift one foot at a time, then both feet off the floor until your heels clear the ground.
- Keep the gaze slightly forward, steady your breath, and hold the balance for the desired duration.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Triceps (Triceps Brachii), Abs (Rectus Abdominis)
- Secondary: Chest (Pectoralis Major), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Upper back (Rhomboids & Middle Trapezius), Hip flexors (Iliopsoas (Hip Flexors))
Common mistakes#
- Looking too far forward or up and losing balance.
- Allowing the elbows to splay outward instead of staying tucked under the knees.
- Collapsing the core instead of bracing the midline.
- Gripping through the palms without distributing weight into the fingertips.
