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Technique

  1. Place your palms on the ground and the crown of your head in front of your hands, forming a triangle with these three points of contact.
  2. Get your legs up to form a straight line with your whole body.
  3. Slowly tuck your legs and lower them until the knees are placed above the elbows.
  4. Transfer all your weight to your hands and push with the fingertips to lift your head off the ground and get into Crow pose.
Risks
  • This exercise puts a lot of pressure on the head. Make sure to warm-up your neck thoroughly before starting.
  • Risk of fall. If you feel yourself falling backwards, tuck your chin to your chest and round your back to do a Forward roll, to avoid falling flat back on the ground.

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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)

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Appears in

Balance
Calisthenics skills
Other disciplines
Joint movements
Elbowextension
Shoulderprotractionflexion upward
trains stretches

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Regressions

e02r

Crow pose

Novice
e04x

Tripod headstand

Novice
e18k

Shoulder-Pressing Pose with heel hook

Intermediate
w01c

Tripod headstand forward roll

Intermediate
e18l

Shoulder-Pressing Pose head to ground

Advanced
e18m

Shoulder-Pressing Pose chin to ground

Advanced
e00e

Forearm stand

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.