Home/core/Crow Pose

Crow Pose

Difficulty: ⭐⭐ Intermediatecore

Home Setup

Practice on a soft surface like carpet or place a pillow in front of you for confidence when learning

Yoga mat or carpetPillow or cushion (optional for safety)

💡 Pro tip: Place a folded blanket under your wrists for extra cushioning if they feel sensitive

Gym Setup

Yoga mat in an open floor space with clearance around you

Safety: Ensure adequate space in front of you in case you tip forward, and avoid practicing on slippery surfaces

💪 Muscles Worked

CoreWristsForearmsShouldersHip Flexors

⭐ Why This Exercise?

Crow Pose builds upper body strength, core stability, and mental focus while improving balance and body awareness. This foundational arm balance develops the wrist and shoulder strength necessary for more advanced yoga poses while teaching practitioners to overcome fear and trust their body's capabilities.

Make It Easier

Regressions for building up strength

1. Crow Pose Prep with Feet on Blocks

yoga mat + yoga blocks

Elevates hips and reduces the distance to lift, making it easier to find balance point

2. One Foot Lifted Crow Prep

yoga mat

Builds confidence by lifting one foot at a time while keeping the other grounded for stability

3. Malasana Squat with Arm Placement

yoga mat

Teaches proper knee-to-arm placement and hip opening without requiring balance

Make It Harder

Progressions for advanced athletes

1. Crane Pose (Bakasana)

yoga mat

Straightens arms fully and requires more shoulder strength and core control

2. Side Crow Pose

yoga mat

Adds rotational component and requires greater oblique engagement and balance

3. Crow to Chaturanga Transition

yoga mat

Combines arm balance with controlled lowering, demanding significant strength and control

↕️ Similar Movements

Plank Pose
Builds foundational wrist and core strength needed for arm balances
Malasana (Garland Pose)
Opens hips and teaches the deep squat position used to enter Crow Pose
Chaturanga Dandasana
Develops arm and shoulder strength required for supporting bodyweight
Boat Pose
Strengthens hip flexors and core muscles essential for lifting and holding legs
Handstand Prep
Next level arm balance that builds on the shoulder stability developed in Crow

Form Checklist

✓Spread fingers wide and press firmly through all knuckles and fingertips
✓Round your upper back and draw navel toward spine to engage core
✓Squeeze knees firmly into upper arms or armpits for stability
✓Gaze forward slightly rather than down to help maintain balance
✓Shift weight forward until elbows stack over wrists before lifting feet

Common Mistakes

  • •Placing knees too low on arms instead of high on triceps or armpits
  • •Looking down at the floor, which shifts center of gravity backward
  • •Keeping arms too straight instead of maintaining a slight bend in elbows
  • •Not engaging core, causing hips to sag and making balance impossible
  • •Attempting to jump into the pose rather than slowly shifting weight forward

📈 When to Progress

Progress when you can hold Crow Pose for 10-15 breaths with steady balance, minimal wobbling, and can enter and exit the pose with control rather than falling out of it