Strength Training · Calisthenics · Yoga
Side Crow Pose
Side Crow Pose is a bent-arm balance with both legs held to one side of your body. It challenges upper-body support, trunk control, and balance in a twist.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 45 sec
How to do it
- Squat down with your knees and feet together.
- Rotate your torso to the left.
- Place your palms shoulder-width apart on the floor to your left, with fingers pointing away from your feet.
- Rest your outer left thigh near the knee on your bent right upper arm, with your left hip on your left upper arm.
- Shift your weight forward onto your hands.
- Lift your feet off the floor with your knees together.
- Hold your legs to the side while balancing on your hands.
- Lower your feet gently to the floor.
Form cues
- Look slightly ahead of your hands.
- Press through your fingertips.
- Keep your chest from sinking.
- Breathe steadily through the hold.
Common mistakes
- Jumping into the balanceKeep one toe grounded until you can lift it without pushing off.
- Elbows spreading wideKeep your elbows above your wrists rather than letting them slide outward.
- Forcing the twistPractice with your feet grounded if you cannot establish thigh contact without straining.
Safety
A forward or sideways fall can injure your face, wrists, or shoulders. Fatigue can make your supporting arms buckle, especially when you cannot control the exit.
- Use a nonslip surface with clear space around you.
- Place a firm cushion ahead of your face without obstructing your hands.
- Practice weight shifts with your feet grounded before attempting full holds.
- End the attempt at joint pain or the first loss of arm support.
If you have wrist, elbow, shoulder, or back pain, choose a feet-supported version and 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
- 2–3
- Target
- 5–15 seconds
- Rest
- 45 sec
Practice both sides, using shorter holds while learning.