How To Do Crow Pose

By: Chris Freytag, CPT

Chloe Freytag demonstrating Crow Pose in a black tank top and yoga pants

Crow pose is a challenging arm balance posture that engages not only a great deal of upper body strength but a ton of core strength as well. Crow pose has many variations to try but in this version you will learn to use your entire body to support your own body weight while balancing the majority of your weight in the air. If you want to work on core and tricep strength you should learn how to do crow pose.

The crow pose is not a beginner pose but it can be learned by most people. If you try it and are struggling, take a step back and learn the tripod pose first. Tripod is similar in almost every way to crow pose, except that you place your head on the ground as well, giving you the equivalent of a “third leg” of a stool which takes some of the pressure off the arms and core. Still, you will want to practice taking as much weight off your head as you can during tripod and, slowly but surely, you will no longer need to put your head on the ground and you will simply go right into crow pose instead.

If you are looking to tone the back of your arms crow pose is for you. If you are looking for new ways to enhance your core strength, crow pose is definitely for you. Maybe you are a yogi who needs a kickbutt challenge. If so, balance is always a surefire way to provide a challenge and arm balance even moreso. Crow pose is certainly a challenging pose, but it can be learned if you are willing to be patient and take it step by step.

1) Begin on feet, crouched down with tailbone between ankles and hands in prayer at chest.

2) Fan hands open and place them flat on floor in front of toes. Keep elbows bent.

3) Squeeze inner thighs against the back of your arms, tighten abdominals and begin tipping your weight forward so shoulders are over hands.

4) Continue squeezing inner thighs and abdominals while lifting feet off the floor to balance.

5) Hold and breathe for 30 seconds.

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