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Technique

  1. The inside of the thighs is resting on the elbows, with the knees out.
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
Other disciplines
Joint movements
Elbowextension
Shoulderflexion upward
Wristflexion
trains stretches

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Progressions

e02r

Crow pose

Novice

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Regressions

e0u7

One-leg crow pose

Novice
e02q

Crane pose

Intermediate
e1a5

Crow pose tiptoe on block

Novice
e1a6

Crow pose tiptoe

Novice
e0u6

Head-assisted crow pose

Beginner
e1a4

Flying splits pose

Intermediate
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