Side crow with block support

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Technique

1. Stack two Yoga block s together on your mat and sit your hips on top, knees bent and feet on the mat to your right.
2. Rotate your torso to the right and plant both palms flat, shoulder-width apart, outside your right leg with fingers spread and pointing forward.
3. Bend your elbows to 90 degrees to form a shelf and rest your outer right thigh across the back of your left upper arm.
4. Keeping your weight on the blocks, extend both legs straight out to the side together.
5. Pause in the extension, then fold your knees back in toward your chest with control.
6. Repeat for reps, then set up and switch sides.

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Form tips

• Keep pressing firmly through both hands and hold a tight torso twist throughout.
• Rest your thigh high on your upper arm to build the shelf you will balance on later.

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Muscles

Individual muscles

• Lower trapezius
• Serratus anterior
• Anterior deltoid
• Middle deltoid
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• External oblique
• Internal oblique
• Longissimus thoracis
• Iliocostalis

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Equipment

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Appears in

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Progressions

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