Exercise
CROW POSE
Stand
Squat
Form cues
Spread the fingers wide and press through the entire hand for maximum grip and stability
Keep the elbows slightly bent and above the wrists — do not fully lock them
Bring the knees as high on the arms as possible for better balance
Lean forward gradually — the key is finding the balance point
Place a folded blanket in front for safety when learning
Instructions
Step-by-step technique
Begin in a squat with feet close together and hands placed on the floor shoulder-width apart, fingers spread.
Bend the elbows slightly and place the knees on the backs of the upper arms, as high as possible.
Shift your weight forward onto your hands, lifting the feet off the floor.
Find your balance by engaging the core and pressing firmly into the floor with the hands.
Hold the crow pose for the desired duration, keeping the gaze forward and slightly down.
Exit by lowering the feet back to the floor with control.