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Also known as: Crow stand, Kakasana.

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Technique

  1. Knees are against the back of the arms (triceps), above the elbow.
Risks
  • Warmup your wrists thoroughly before starting.
  • You might faceplant the first times you try so be prepared with a pillow in front of you.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Shoulders
  • Triceps

Secondary

  • Chest
  • Forearms
  • Lower trapezius
  • Serratus anterior
  • Anterior deltoid
  • Middle deltoid
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)

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Equipment

Ground (hands or body)
Ground (hands or body)
Parallettes
Parallettes

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Appears in

Balance
Calisthenics skills
Other disciplines
Joint movements
Elbowextension
Shoulderprotractionflexion upward
Wristflexion
trains stretches

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Progressions

e03n

Flying crow pose

Intermediate
e051

Tripod headstand to crow pose

Intermediate
e0bv

Straight-arm crow pose

Intermediate
e0ct

Tuck bent-arm handstand

Intermediate
e1a3

Bent legs side crow pose

Intermediate
e1a4

Flying splits pose

Intermediate
e1bb

Eight-angle pose

Intermediate
e1be

Flying split

Intermediate

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Regressions

e03p

Frog stand

Novice
e0u7

One-leg crow pose

Novice
e1b9

Crow pose with head support

Beginner
e18h

Assisted Shoulder-Pressing Pose

Novice
e1a2

Straight legs side crow pose

Intermediate
e02q

Crane pose

Intermediate
e0u6

Head-assisted crow pose

Beginner
e18i

Assisted Shoulder-Pressing Pose with heel hook

Intermediate
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