Crow pose with head support

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Technique

1. Place a Yoga block on its medium or tall setting at the top of your mat.
2. Plant your hands flat on the floor shoulder-width apart, about a hand’s length behind the block, fingers spread wide.
3. Come onto your tiptoes, open your knees wide and place them high against the backs of your triceps.
4. Bend your elbows slightly back, as in a low Pushup, and lean forward until your forehead rests gently on the block.
5. You now have a tripod base between your two hands and your head.
6. Press down through your hands, protract your shoulders ( Shoulder protraction), draw your navel in and lift one or both feet off the floor.
7. Hold for the set time, then lower your feet with control.

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Form tips

• Keep your knees high on your triceps, not sliding down toward your elbows.
• Push the floor away to stay lifted through the shoulders; do not let your chest sink.
• Rest only lightly on the block; aim to hold most of your weight in your hands.

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Muscles

Strength

Primary

• Back
• Serratus anterior
• Shoulders
• Triceps

Secondary

• Chest
• Forearms

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Equipment

Yoga block

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Appears in

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Progressions

Crow pose

Novice

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Regressions

Elevating active core compression

Novice

View Similar Exercises

Crow pose tiptoe on block

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Assisted Shoulder-Pressing Pose

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Assisted Shoulder-Pressing Pose with forward lean

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Assisted Shoulder-Pressing Pose with heel hook

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Crow pose tiptoe

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