Flying crow pose (Eka Pada Bakasana)

Muscles

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

Technique

1. Place the hands about shoulder width apart on the ground.
2. Bend the elbows and rest the knees on the backs of the arms just above the elbow.
3. Rock forward and lift the feet off the floor to balance.
4. Keeping your foundation strong, extend one leg behind you.

Form tips

1. Press firmly and evenly through the whole palm.
2. Engage the lats, core and serratus anterior muscles to keep a slight dome in the upper back.
3. Shift your weight slightly toward center before extending the back leg.
4. Keep a steady gaze and breath.

Similar Exercises

• Straight legs side crow pose
• Bent legs side crow pose
• Flying splits pose
• One-leg crow pose
• Shoulder-Pressing Pose with heel hook

Equipment

• Low pushing device