Zirv Fitness
Flexibility exercise

Crow Pose

How to do it

  1. Squat down with feet close together and place both hands flat on the floor shoulder-width apart in front of the feet.
  2. Bend the elbows slightly and rest the knees against the backs of the upper arms, close to the armpits.
  3. Shift the weight forward onto the hands, lifting the feet off the floor and balancing on the arms while rounding the upper back slightly.
  4. Breathe in a controlled, shallow rhythm and keep the gaze fixed on a point on the floor ahead of the hands to steady the balance.
  5. Hold the balanced position for 3 to 5 slow breaths, or as long as stability allows.
  6. Keep the weight shifted well forward over the hands rather than sitting back onto the heels, which is the most common fault that tips the balance backward.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

Related Core exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Flexibility
Primary muscles
Core, Shoulders
Measured in
Reps