Crow Pose (Kagasana)
Crow pose is an arm balance yoga posture closely related to crane pose, distinguished by a more bent-arm position. It targets the lower back and engages the core, triceps, and shoulders, building upper body and core strength for arm balancing.
How to do it
- Squat down and place your palms flat on the floor about shoulder-width apart.
- Bend your elbows and place your shins or inner knees against the backs of your upper arms.
- Shift your weight forward onto your hands until your feet naturally lift off the ground.
- Keep your gaze slightly forward and engage your core to hold the position.
- Hold for 10-20 seconds, then gently lower your feet to the floor.
Form cues
- Spread your fingers wide
- Press firmly through your knuckles
- Keep your gaze forward
- Engage your core tightly
- Slowly shift your weight forward
Breathing: Maintain a steady, rhythmic breath throughout the hold; avoid holding your breath.
Common mistakes
- Looking straight down, which causes you to tip forward
- Rounding the back too much, which makes it harder to balance
- Forgetting to engage the core, which puts excess strain on the wrists
- Trying to jump into the pose instead of shifting weight slowly
Muscles worked
Primary: lower back. Secondary: abs, triceps, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–20 seconds, rest 60 s
Lose weight
3 sets × 10–15 seconds, rest 60 s
Build muscle
4 sets × 15–20 seconds, rest 90 s
Easier, harder & alternatives
Take care if…
- If you have wrist or shoulder discomfort, ease off and choose a gentler balance movement.
- If you feel sharp pain in your back, stop immediately and check with a professional.
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
Why do my wrists hurt during crow pose?
It is often due to lack of core engagement or not spreading your fingers wide enough to distribute your weight.
Do I need to be flexible to try this?
While flexibility helps, crow pose is primarily a test of balance and upper body strength.
How can I prevent falling forward?
Keep your gaze forward rather than down and ensure you are gripping the floor with your fingertips.