Crow Pose
Execution Guide
- Start in a deep squat with hands flat on the floor, shoulder-width apart.
- Place your knees on the backs of your upper arms.
- Lean forward, shifting your weight into your hands.
- Slowly lift one foot, then the other off the floor.
- Hold the balance with your core engaged.
Range of Motion
Squatting to balancing on the hands with feet off the floor.
Common Mistakes to Avoid
- ×Placing hands too far apart
- ×Not engaging the core
- ×Fear of falling forward (place a pillow in front for safety)
Prescription
3Sets
10-15Reps
Rest interval24-48 hours
Goal
Build upper body and core strength with an advanced arm balance
Difficulty
Advanced
Burn (10m)
25-40
Equipment
Exercise Mat
Anatomy
Primary
CoreShouldersChest
Secondary
Wrist FlexorsTricepsHip Flexors