Skip to main content

​
Technique

  1. Place your hands down in front of you, shoulder-width apart.
  2. Place your knees on your arms, right on top of the elbows.
  3. Slightly lean forward, to shift more weight to your hands.
  4. Lift one leg up and keep the other one lightly touching the ground for balance.
Logging: Work each side for the time indicated.

​
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)

​
Equipment

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

​
Appears in

Balance
Joint movements
Elbowextension
Shoulderprotractionflexion upward
Wristflexion
trains stretches

​
Progressions

e02r

Crow pose

Novice
e03p

Frog stand

Novice

​
Regressions

e0u6

Head-assisted crow pose

Beginner
e1a6

Crow pose tiptoe

Novice
e03n

Flying crow pose

Intermediate
e1a2

Straight legs side crow pose

Intermediate
e1a3

Bent legs side crow pose

Intermediate
e1a4

Flying splits pose

Intermediate
e1be

Flying split

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.