Crow Pose / Frog Stand

Introduction

The crow pose (or frog stand) is the first hand balance exercise most practitioners learn. Crouching with knees on triceps or elbows, the practitioner tilts forward to lift feet off the ground. It is an excellent introductory exercise that builds confidence and hand balance awareness.

Anatomy and Muscles Worked

• Primary muscles: anterior deltoids, wrists, core
• Secondary muscles: triceps, pectorals
• Proprioception: hand balance (introduction)

Step-by-Step Instructions

1. Squat down, hands on floor in front at shoulder width.
2. Place knees on triceps or against elbows.
3. Slowly tilt forward transferring weight onto hands.
4. Lift feet off floor one at a time, then both together.
5. Hold balance looking slightly ahead of your hands.

Recommended Sets and Reps

• Beginner: 5 sets of 5 to 10 seconds
• Intermediate: 5 sets of 20 to 30 seconds

Common Mistakes

• Fear of tipping over: place a cushion in front for safety.
• Fingers closed: spread fingers for more control.
• Looking down: look slightly forward.

Safety

Risk of tipping forward: place cushion in front of head. Warm up wrists before practicing. Very safe exercise for beginners.

Variations

• Frog stand (basic version, easier)
• Crow to headstand
• Crane pose (straight arms, more advanced)

Target Audience

Perfect for beginners wanting to start hand balancing. First exercise to learn before handstand.