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Shoulders · Body Weight
Crow Pose
Crow Pose is an advanced compound yoga exercise that works the delts (shoulders), with the forearms, chest and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 4.9 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 4.9 kcal
Primary muscles
- Shoulders · Anterior Deltoids
- Triceps · Triceps Brachii
- Core · Rectus Abdominis, Transversus Abdominis
Secondary muscles
- Forearms · Forearm Flexors, Forearm Extensors
- Chest · Pectoralis Major
- Hip Flexors · Iliopsoas
How to do Crow Pose
- Begin in a deep squat with your feet slightly wider than hip width apart. Place both hands flat on the floor shoulder width apart in front of you.
- Lean your body forward and position the insides of your knees against the outsides of your elbows.
- Shift your weight onto your hands and lift both feet off the floor, balancing with your knees supported slightly above your elbows.
- Hold the position briefly, then slowly lower your feet back to the floor and return to the starting position.
Form tips
- Spread your fingers wide to create a stable base of support.
- Keep your gaze slightly forward rather than directly at the floor to help maintain balance.
- Shift your weight forward gradually until your feet lift naturally.
- Inhale before shifting your weight forward and exhale as you lift your feet from the floor.
Crow Pose alternatives
More delts exercises
Crow Pose FAQ
What muscles does Crow Pose work?
Crow Pose mainly works the delts in the shoulders (Anterior Deltoids, Triceps Brachii, Rectus Abdominis and Transversus Abdominis). The forearms, chest and hip flexors work as secondary muscles.
What equipment do you need for Crow Pose?
None. Crow Pose is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Crow Pose should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Crow Pose good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Crow Pose burn?
About 4.9 calories per minute for a person of around 70 kg, based on a MET value of 4. Ten minutes of work is roughly 49 calories; heavier people burn more.
What is a good alternative to Crow Pose?
Other exercises for the delts include Barbell Hang Clean, Dumbbell Hang Power Clean, Barbell Behind the Back Push Press Single Arm Balance and Barbell Snatch Balance.
For developers
Use Crow Pose in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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