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Crow Pose, Kakasana, the Bent-Arm Frog Stand

AdvancedBalanceTier T4

A crow pose, or frog stand. The knees rest on the bent upper arms, the hips ride high and the body balances on the hands.

Targets: Wrist

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman in a deep squat with her knees wide, hands hovering just in front of her feet, ready to plant them.

    Step 1 of 5

    Begin in a squat with your knees wide and your feet together or hip-distance apart - hands ready in front of you.

  2. A woman on the balls of her feet with hips high, hands planted ahead, knees pressed onto her bent upper arms.

    Step 2 of 5

    Plant your hands shoulder-distance apart ahead of your feet, come onto the balls of your feet, lift your hips high and press your knees onto your upper arms.

  3. A woman leaning forward in a crow setup, weight tipping onto her hands, feet light on the floor, gaze forward.

    Step 3 of 5

    Lean slowly forward so your chest comes between your thighs - keep your gaze forward as the weight tips onto your hands.

  4. A woman balanced in crow pose, feet lifted and drawn toward her seat, knees on her bent upper arms, all her weight on her hands.

    Step 4 of 5

    Lift one foot then the other off the floor, drawing your heels toward your seat - hold the crow, all your weight on your hands.

  5. A woman in a deep squat with her knees wide, hands hovering just in front of her feet, ready to plant them.

    Step 5 of 5

    Begin in a squat with your knees wide and your feet together or hip-distance apart - hands ready in front of you.

Safety Information

Practise on a clear flat floor with space in front of the hands - the crow is a free-standing balance that can tip forward. Anyone with a wrist, elbow, shoulder or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Repeat only within a comfortable range and stop on unusual pain. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.