Crow Pose

An arm balance with the knees resting on the backs of the upper arms and the feet lifted, held by the shoulders, arms and trunk.

How to do it

1. Squat with the feet close together and place the palms shoulder-width apart on the floor in front of you.
2. Bend the elbows straight back and set the knees high onto the backs of the upper arms.
3. Shift the weight forward onto the hands until the feet float off the floor.
4. Hold the balance for the prescribed time, rounding the upper back and looking slightly forward.
5. Lower the feet under control.

Tips

• Look at the floor ahead of the hands, not back at the feet; the gaze drives the balance.
• Place a cushion in front of you while you are learning to fall forward safely.
• Grip the floor with the fingertips to stop the weight rolling into the wrists.

Muscles

Primary: Front deltoid, Triceps

Secondary: Abs, Serratus