How to do the Crow Pose
- Squat deep and place your palms flat on the floor, shoulder-width apart.
- Rest your knees high against the backs of your upper arms.
- Shift your weight forward onto your hands until your feet lift.
- Hold with elbows bent, then lower your feet under control.
Full technique — 7 steps
- Start in a deep squat with feet about hip width apart and palms pressed together in front of your chest.
- Place your palms flat on the floor shoulder-width apart with fingers spread and pointing forward.
- Bend your elbows and rest your knees high against the backs of your upper arms.
- Rise onto the balls of your feet and shift your weight forward over your hands.
- Lift both feet off the floor behind you while keeping your elbows bent.
- Round your upper back, tighten your stomach, and look at the floor slightly ahead of your hands.
- Hold the balance, then lower your feet to the floor under control.
Common mistakes
- Letting shoulders sink toward ears
- Knees sliding down the arms
- Jumping into the balance
- Tipping forward past the hands
- Hands placed too wide
Form cues
- Press through the palms
- Grip floor with fingers
- Knees high on arms
- Look ahead of hands
- Keep elbows bent
Quick answers
What muscles does the Crow Pose work?
Primary: Front delts 8/10, Triceps 8/10. Also works: Abs 7/10, Serratus anterior 6/10, Forearms 6/10, Hip flexors 5/10.
When should I do the Crow Pose in a workout?
Accessory. Goes after the main lifts. ≈ 6 min with rest.
How many sets and reps of the Crow Pose?
Strength: 3–5 sets of 10–20 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 20–30 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 1 min, 3 reps in reserve.
