Straight legs side crow pose

Also known as: Koundinyasana A.

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Technique

1. From downward facing dog, find a tripod headstand position.
2. Once in the headstand, pike the legs until the feet are close to the floor. Twist the spine to take the legs on top of the right arm. Bend the elbows
3. Lift the legs up to headstand.
4. Pike the legs until the feet are close to the floor.
5. Twist the spine to take the legs on top of the left arm. Bend the elbows
6. Lift the legs up to tripod headstand.
7. Pike the legs and jump back to Bottom pushup hold.

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Form tips

• Before twisting and taking the legs to a side, you can slightly take them to the opposite side to get some momentum and twist deeper.
• If lifting the legs up straight is too hard, you can tuck the knees. Another option is to take the legs to Crane pose before lifting them up.
• You can also do each side separately.

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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)

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Equipment

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Appears in

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Regressions

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