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Shoulders · Intermediate

Crow Pose Hold

Arm-balance hold with the knees supported high on the upper arms and bodyweight shifted forward over the hands.

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Crow Pose Hold demonstration

Exercise overview

Training details

ShouldersCore

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Squat down and place the hands on the floor shoulder width with fingers spread.
  2. 02Bend the elbows slightly and place the knees high on the upper arms.
  3. 03Shift the chest forward until the toes become light.
  4. 04Lift one foot and then the other only if the wrists and shoulders stay controlled.
  5. 05Look slightly forward and step down before the elbows collapse.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationFrog Stand

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteForearm Headstand Against WallComparable substituteDumbbell Single-Leg Balance with Overhead Hold and Bicep CurlComparable substituteWall Handstand HoldComparable substituteRing Support Hold

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