Crow Pose / Frog Stand
The Crow Pose, also known as the Yoga Crow or Frog Stand, is more of a balance exercise than an upper body strength workout. Wrist mobility and proper weight shifting over the hands are key. To overcome the fear of falling, it can help to rest your head lightly on the floor—this provides stability and a sense of security. The exercise starts from a squat: place your hands shoulder-width apart, rest your knees on your upper arms, and shift your weight forward until your feet lift off the ground. Advanced practitioners can try the one-legged Crow, where one leg is lifted, requiring extra core and arm strength. A more challenging variation is pressing from the Crow into a Handstand.
Crow Pose / Frog Stand - the correct execution
- Lean on your hands
- Arms are bent
- Position your knees directly above your elbows
- Shift your body weight to your hands
- Your eyes are directed towards the floor
Which muscles are trained by Crow Pose / Frog Stand?
Primary trained muscles for Crow Pose / Frog Stand
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Secondary trained muscles for Crow Pose / Frog Stand
Neck - The neck muscles move your head in all directions and support important structures such as blood vessels and nerves that run between your head and chest.
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