Crow pose is an arm balance that uniquely develops
your strength, exibility, balance, and agility. Working your
wrist muscles is a great antidote to typing on a computer
all day. Plus, this challenging pose oers an opportunity
to face your fears and be playful in your practice.
THE BIG PICTURE
Practicing Crow strengthens the muscles
of your wrists, shoulders, arms, hips, and
abdomen. In this pose, you are fully
weight-bearing on your hands, with your
upper body working to support you and
keep you balanced.
Your knees rest on a shelf created by your upper
arms. Gaze forward with your chin slightly lifted.
Press down into the ﬂoor and be prepared to fall
backward with grace.
Knees rest on
shelf created by
2 ft (60 cm)
to lift up
Your hip exors engage to
ex your hips. Your hamstrings
ex your knees and your
quadriceps stretch. Your
adductors are recruited
to adduct and stabilize
your hips and thighs.
Your plantar exors engage
to point your toes, while your
dorsiexors slightly stretch—
particularly your tibialis anterior.
Tensor fasciae latae
Flexor hallucis longus
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