Strength Training · Calisthenics · Yoga
Crow Pose
Crow Pose is a bent-arm balance with your knees resting on your upper arms and your feet lifted. It trains shoulder and core strength, wrist support, and balance.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Higher injury risk
- Rest 45 sec
How to do it
- Squat on your mat with your feet slightly apart.
- Place your palms shoulder-width apart on the mat in front of your feet.
- Bend your elbows backward to create a shelf with your upper arms.
- Rest your knees on your upper arms, above your elbows.
- Shift your chest forward until your weight rests mostly over your hands.
- Lift your feet off the mat one at a time.
- Hold the balance with your knees supported on your bent arms.
- Lower your feet gently to the mat to exit.
Form cues
- Spread your fingers wide.
- Look slightly ahead of your hands.
- Push the floor away.
- Keep breathing steadily.
Common mistakes
- Jumping into the balanceTransfer your weight slowly until your toes feel light enough to lift without a hop.
- Elbows spreading outwardKeep your elbows aligned over your wrists rather than letting them flare sideways.
- Letting the belly sagDraw your lower belly inward to keep your torso compact.
Safety
Shifting too far forward or losing arm support can cause a fall onto your face or head. Supporting your body weight on bent wrists can also strain them, especially with fatigue or sudden loading.
- Prepare your wrists with gentle movements and gradual weight shifts before attempting the hold.
- Practice on a nonslip mat with a firm cushion ahead of your face, keeping your hands on the mat.
- End the hold before your arms begin to buckle.
- Stop if you feel wrist, elbow, or shoulder pain.
If you have wrist, elbow, or shoulder problems, keep your toes grounded for a supported version or seek advice from a physiotherapist before attempting the full balance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Bolster (optional)
- Yoga Mat
Sets and reps
- Sets
- 3–5
- Target
- 5–15 seconds
- Rest
- 45 sec
Build toward longer holds only when you can enter and exit with control.