Crow Pose
Crow pose is an advanced bodyweight balance exercise targeting the deltoids, with secondary engagement of the abs, upper arms, and lower arms. It involves balancing the body on bent arms with the knees resting on the triceps, demanding significant upper body strength and core stability.
How to do it
- Squat down and place your hands flat on the floor, shoulder-width apart, with fingers spread wide.
- Bend your elbows slightly and place your knees on the backs of your upper arms, as high up as possible.
- Lean your weight forward into your hands and slowly lift one foot off the floor, then the other.
- Balance on your hands with your core engaged and your gaze slightly forward.
- Hold the position for as long as possible, then slowly lower your feet back to the floor.
Form cues
- Spread your fingers wide to create a stable base.
- Keep your gaze slightly forward, not straight down.
- Engage your core to pull your hips up toward the ceiling.
- Shift your weight gradually into your hands.
Breathing: Breathe steadily and avoid holding your breath, which creates unnecessary body tension.
Common mistakes
- Looking straight down at your feet, which can cause you to tip forward onto your face.
- Relaxing the core muscles, making it impossible to lift the feet off the ground.
- Placing the knees too low on the arms rather than high near the armpits.
Muscles worked
Primary: delts. Secondary: abs, upper arms, lower arms.
Suggested sets & reps
Get fitter
3 sets × 10–20 seconds hold, rest 60 s
Lose weight
3–4 sets × 15–30 seconds hold, rest 60 s
Build muscle
3–5 sets × 5–15 seconds hold, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have wrist or shoulder discomfort, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How do I keep from falling forward in crow pose?
Look slightly ahead of your hands rather than down between them, and keep your core very tight.
Why do my wrists hurt during crow pose?
Wrists can ache due to pressure; ensure your fingers are spread wide to distribute the weight evenly.
Can beginners learn crow pose?
Yes, but it requires patience and foundational strength like regular planks and push-ups.