Muscles worked
Core, wrists, shoulders, inner thighs.
Why crow pose works
Balancing your whole bodyweight on your hands requires your core to stay tightly engaged to keep your centre of gravity over a small base — which is why crow pose is often used as an introduction to arm balancing: it teaches the core-bracing skill that harder balances build on.
How to do crow pose
- Squat down and place your hands flat on the floor, shoulder-width apart.
- Spread your fingers and grip the floor.
- Rest your knees high on the backs of your upper arms.
- Lean your weight forward onto your hands.
- Let your feet float up, gaze slightly ahead.
Form tips
- Look slightly forward, not straight down.
- Grip the floor with your fingertips for balance.
- Start with feet on a low cushion to build confidence.
Common mistakes
- Looking straight down (you will tip forward).
- Placing knees too low on the arms.
- Holding your breath.
Who should modify or avoid this
Anyone with wrist pain, carpal tunnel symptoms, or a recent wrist injury should be cautious, since this pose puts significant weight through the wrists in extension. Practising over a cushion (to remove fear of falling forward) is a safer way to build the skill.
Sets and reps
Practice in short holds of 5–20 seconds for several attempts. Consistency builds it.
Variations & progressions
- Easier: keep toes on a block; lift one foot at a time.
- Harder: longer holds.
- Advanced: crow to headstand transitions.
Looking for a full routine? Try our beginner bodyweight workout.