Crow pose (Crow stand, Kakasana)

Muscles

• Lower trapezius
• Serratus anterior
• Anterior deltoid
• Middle deltoid
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)

Technique

1. Squat down and place your hands flat on the ground shoulder-width apart, fingers spread.
2. Bend your arms slightly and place your knees against the back of your arms (triceps), above the elbows.
3. Lean forward, shifting your weight onto your hands, until your feet lift off the ground.
4. Bring your feet together and hold the balance, looking slightly ahead of your hands.

Form tips

1. Lean forward gradually: most of the balance comes from how far your shoulders go past your hands.
2. Pull your knees up high on the arms and squeeze them in, instead of resting your weight on your elbows.

Risks

1. Warm up your wrists thoroughly before starting.
2. You might faceplant the first times you try, so place a pillow in front of you.

Similar Exercises

• Straight legs side crow pose
• Assisted Shoulder-Pressing Pose
• Crane pose
• Head-assisted crow pose
• Crow pose tiptoe on block

Equipment

• Parallettes
• Ground (hands or body)