Crow Pose

Explanatory Video

Description

  1. Begin in a deep squat with your feet close together and hands placed firmly on the floor in front of you, shoulder-width apart.
  2. Spread your fingers wide and press through your palms to create a stable base.
  3. Lift your hips high and place your knees on the back of your triceps, as close to your armpits as possible.
  4. Lean forward, shifting your center of gravity over your hands. Keep your gaze forward rather than straight down to help with balance.
  5. Gently lift one foot off the floor, then the other, bringing your big toes to touch.
  6. Engage your core and push the floor away, rounding your upper back slightly. Hold for as long as possible while maintaining steady breath.

Difficulty & Category

Intermediate
Isometric

Affected Muscles

Triceps Brachii
Deltoid (Anterior)
Rectus Abdominis
Flexor Carpi Radialis
Transversus Abdominis

Body Areas

Arms
Shoulders
Core
Forearms

Equipment

Other

Similar Exercises

The Back to Wall Handstand is an excellent exercise for building upper body strength and improving balance. To perform this exercise, start by standing with your back against a wall. Kick your legs up while keeping your core engaged and your body straight. Ensure that your hands are shoulder-width apart and firmly planted on the ground. As you ascend, focus on pushing through your shoulders and keeping your head neutral. Hold the position for as long as you can, maintaining control and stability. This exercise primarily targets the shoulders, triceps, and core, making it a great addition to any strength training routine.
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The Tuck Handstand is a balance-intensive variation of the handstand that shortens the lever of your body. To perform it: 1\. Kick up or press into a handstand position. 2\. Slowly bring your knees down towards your chest, tucking your legs while ensuring your hips and shoulders stay in line 3\. Keep your arms completely straight with elbows locked and push actively through the palms to maintain shoulder elevation. 4\. Use your fingers and core to micro-adjust and maintain balance. This variation is excellent for learning how to control your center of gravity.
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An advanced bodyweight exercise that involves balancing on the hands, targeting the shoulders and core.
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Last updated: 3/6/2026