ExerciseGIF

Exercises / Crow pose

Crow pose GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • ShouldersMusculus deltoideus
Equipment
mat
Level
advanced
Loop
One repetition, 3.2 seconds

Get this animation

Part of the Chest and shoulders pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Chest and shoulders pack, $49Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/crow-pose \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a crow pose

  1. Begin in a squat with feet together and knees wide, placing both palms flat on the mat shoulder-width apart in front of you.
  2. Bend your elbows slightly and plant your knees high onto the backs of your upper arms, close to your armpits.
  3. Shift your weight forward onto your hands, lifting onto the balls of your feet as your hips rise.
  4. Lift one foot and then the other off the floor, drawing your heels toward your glutes and rounding your upper back.
  5. Gaze slightly forward, balance on your hands, and hold for 5 breaths.

Form tips

  • Spread your fingers wide and grip the mat to control balance.
  • Round the upper back and hug the knees firmly into the arms.
  • Keep your gaze forward, not down, to avoid tipping over.
  • Engage the core and draw the navel toward the spine.

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