Crow pose with head support

Muscles

• Lower trapezius
• Serratus anterior
• Anterior deltoid
• Middle deltoid
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Flexor carpi radialis
• Flexor carpi ulnaris
• Palmaris longus
• Abductor pollicis longus
• Flexor digitorum profondus
• Flexor digitorum superficialis
• Flexor pollicis longus

Technique

1. Place a Yoga block on its medium or tall setting at the top of your mat.
2. Plant your hands flat on the floor shoulder-width apart, about a hand's length behind the block, fingers spread wide.
3. Come onto your tiptoes, open your knees wide and place them high against the backs of your triceps.
4. Bend your elbows slightly back, as in a low Pushup , and lean forward until your forehead rests gently on the block.
5. You now have a tripod base between your two hands and your head.
6. Press down through your hands, protract your shoulders ( Shoulder protraction ), draw your navel in and lift one or both feet off the floor.
7. Hold for the set time, then lower your feet with control.

Form tips

1. Keep your knees high on your triceps, not sliding down toward your elbows.
2. Push the floor away to stay lifted through the shoulders; do not let your chest sink.
3. Rest only lightly on the block; aim to hold most of your weight in your hands.

Risks

1. Warm up your wrists thoroughly before starting.
2. Place a pillow or folded mat in front of you in case you tip forward.

Similar Exercises

• Crow pose tiptoe on block
• Assisted Shoulder-Pressing Pose
• Assisted Shoulder-Pressing Pose with forward lean
• Assisted Shoulder-Pressing Pose with heel hook
• Crow pose tiptoe

Equipment

• Yoga block