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Technique

  1. Place a Yoga block on the floor behind you and set your tiptoes on top of it.
  2. Start in a squat on the block, with your heels elevated.
  3. Place your hands flat on the ground shoulder-width apart, fingers spread.
  4. Lean your torso forward and place your knees on the backs of your upper arms, above the elbows.
  5. Shift more weight into your hands while keeping your tiptoes in contact with the Yoga block.
  6. Hold the position, balancing between your hands and the tiptoes.

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Form tips

  • Keep your elbows bent and stacked over the wrists.
  • Engage your Core to control the forward lean and hip height.
  • Elevating the feet increases shoulder load, so move slowly and deliberately.
Risks
  • The first time you try this exercise, you might tip forward; prepare a soft landing surface (for example with a pillow) in case you faceplant into the ground.

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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

Yoga block
Yoga block

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Appears in

Balance
Joint movements
Elbowextension
Shoulderprotractionflexion upward
Wristflexion
trains stretches

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Regressions

e1a6

Crow pose tiptoe

Novice
e18h

Assisted Shoulder-Pressing Pose

Novice
e1b9

Crow pose with head support

Beginner
e18i

Assisted Shoulder-Pressing Pose with heel hook

Intermediate
e18j

Assisted Shoulder-Pressing Pose with forward lean

Intermediate
e1bg

Side crow with block support

Novice
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