Technique
- Place your head down in front of your hands.
- Place your knees on your arms, right on top of the elbows.
- Lift your legs up, so that only your hands and head are touching the ground.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Shoulders
- Triceps
Secondary
- Chest
- Forearms
- Neck
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Anterior deltoid
- Middle deltoid
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Sternocleidomastoid
- Longus capitis
- Rectus capitis anterior
- Longus colli
- Semispinalis capitis
- Splenius
- Rectus capitis posterior major
- Rectus capitis posterior minor
- Obliquus capitis superior
- Longissimus cervicis
- Longissimus capitis
- Upper trapezius
- Obliquus capitis inferior
- Flexor carpi radialis
- Flexor carpi ulnaris
- Palmaris longus
- Abductor pollicis longus
- Flexor digitorum profondus
- Flexor digitorum superficialis
- Flexor pollicis longus
Equipment
Appears in
Balance
Joint movements
Progressions
One-leg tripod headstand
Novice
One-leg crow pose
Novice
View Similar Exercises
View Similar Exercises
Crow pose
Novice
Frog stand
Novice
Crow pose with head support
Beginner
Crane pose
Intermediate
Bent legs side crow pose
Intermediate
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