How to do Crow Pose

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Difficulty: Hard

Impact Level: Normal

Target Body Parts: triceps, chest, shoulders


From a low squatting position, have your hands flat the the floor a foot’s distance in front of your feet and at shoulder width distance. Pull your belly to your spine, lift your hips a little and take your shoulders forward so the elbows are positioned above the wrists and the head is at least a foot in front of the finger tips. Take your knees as high as you can onto the back of the triceps (upper arms), pull your belly in again and lift your feet off the floor. When ready to come out, gently place the feet back down and lift the head.

A common mistake is to rely on your arm strength to lift you up. Instead, active your belly to your full extent and lift from the middle of the body.

How to make Crow Pose easier

Once in the pose, try to lift the knees 1 inch off the back of the triceps and keep them hovering there for 3-5 breaths before slowly lowering them back to the triceps and then coming out normally.

Another way to progress with this pose is to try to do the whole pose with straight arms.

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