How to perform Bodyweight Crow Pose with proper form

Starting Position

1. Hands: Squat down and place your hands flat on the floor shoulder-width apart, fingers spread.
2. Arms: Bend your elbows slightly and rest your knees high on the backs of your upper arms.
3. Gaze: Look at the floor slightly ahead of your hands, not straight down.

Movement

1. Entering the Hold:

   • Shift your weight forward onto your hands and rise onto the balls of your feet.
   • Lift one foot and then the other off the floor until only your hands support you.

2. Holding:

   • Grip the floor with your fingertips and round your upper back.
   • Draw your heels toward your glutes and squeeze your knees into your arms.
   • Keep your gaze forward and hold for the target time.

3. Exiting the Hold:

   • Shift your weight back and lower your feet to the floor one at a time.
   • Return to a squat under control.

Key Points

• Round your upper back and look forward - looking down tips you onto your face.
• Grip the floor with your fingertips to steer your balance, like a hand gripping a ledge.
• Set your knees high on the upper arms, not out on the elbows, so they do not slide off.