Exercise guide · advanced
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.
- Equipment
- bodyweight
- Typical range
- 10–30 seconds
- Also works
- core, upper arms, forearms
01 · Set up
Move into the starting position for Crow Pose without forcing range.
Use support when needed so balance does not limit the intended motion.
02 · Perform
Move slowly through a comfortable range and pause briefly at the controlled end position.
Keep the rest of the body quiet enough to direct motion to the intended area.
Return smoothly to the start before the next controlled repetition.
Coaching tips
- Use a comfortable range.
- Keep breathing steady.
- Move without bouncing or forcing.
Common mistakes
- Forcing range to create a stronger stretch.
- Holding the breath.
- Using momentum instead of controlled motion.
What it should feel like
Expect mild muscular effort or a comfortable stretch around shoulders, not sharp joint pain.
Stop or modify when
Reduce the range or stop if you feel numbness, tingling, sharp, sudden, or worsening pain.
Reviewed alternatives