Crow

Benefits:
  • Increases both upper body and core strength
  • Increases hip mobility
  • Improves balance
  • Increases body awareness
Cues:
  • Come into a low squat
  • Place your hands down in from of you shoulder width apart
  • Have your fingers spread wide with the index finger pointed straight forward
  • Externally rotate the shoulders and put a strong bend into the elbows
  • Gaze about a foot in front of you
  • Place your knees on your triceps just above the elbow and begin to lean forward
  • Start by coming off the ground with one foot and once you feel stable lift the other foot off the ground coming into the full balance
Common Errors:
  • The eyes are looking straight down
  • The hands are too close to the body
  • The fingers are too close together
Modifications:
  • The toes can stay on the ground
  • One leg can be lifted while the other can stay on the ground
Cautions:
  • Injuries
    • ​Shoulder
    • Neck
  • Dizziness
Alternative Poses:

Anatomy

Lengthening:
Strengthening: