How to Do Crow Pose

Crow Pose is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Crow Pose

  1. 01Squat down and place the palms flat on the floor shoulder-width apart with fingers spread wide.
  2. 02Rest the knees against the back of the upper arms, as close to the armpits as possible.
  3. 03Lean the torso forward, shifting the weight from the feet onto the hands.
  4. 04Engage the abdominals and lift the toes off the ground, balancing entirely on the palms.
  5. 05Gaze slightly forward of the hands to maintain cervical spine alignment.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Crow Pose

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the feet struggle to leave the floor, shift the body weight further forward onto the triceps until the center of gravity tips.

Same coaching engine used inside the A90 app

05 / FAQ

Crow Pose questions

What muscles does Crow Pose work?

Crow Pose is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Crow Pose correctly?

Squat down and place the palms flat on the floor shoulder-width apart with fingers spread wide. Rest the knees against the back of the upper arms, as close to the armpits as possible. Lean the torso forward, shifting the weight from the feet onto the hands. Engage the abdominals and lift the toes off the ground, balancing entirely on the palms. Gaze slightly forward of the hands to maintain cervical spine alignment.

What is the A90 coach tip for Crow Pose?

If the feet struggle to leave the floor, shift the body weight further forward onto the triceps until the center of gravity tips.

Is Crow Pose suitable for beginners?

Crow Pose is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Crow Pose?

No. Crow Pose is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes crow pose into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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