How to Learn the Crow Pose
Crow pose is an arm balance with your knees resting on the back of your upper arms. It teaches forward lean, wrist loading and balance on your hands, skills that carry straight over to the planche and handstand.
Crow Pose technique
- Keep your elbow pits facing forward
- Push the floor away with active shoulders
- Spread your fingers wide for an active grip
- Place your knees comfortably on your upper arms
- Lean forward slowly with full control
- Fix your eyes on one point on the floor for balance
- Brace your core and stay compact
- Make small balance corrections by pressing with your fingertips
Key progressions
These are the main building blocks you work on before the Crow Pose feels solid:
- Frog Stand Holds
- Controlled Forward Leans In Crow Pose
- Scapular Protraction Drills
The 3-stage training path
In Raw Control the Crow Pose is split into Training 1 → 2 → 3. Each stage is a structured session of four exercises:
Training 1
- Single-Leg Crow Pose Switch
- Straight-Arm Crow Pose Rocking
- Band-Assisted Crow Pose Hold
- Deep Knee Push-Up
Training 2
- Crow Pose Full Foot Rocking
- Single-Leg Crow Pose To Crow Pose Hold
- Crow Pose To Tiptoe Rocking
- Lower Angle Pike Push-Up
Training 3
- Single-Leg Crow Pose Hold
- Crow Pose Max Hold Attempt
- Wall-Assisted Crow Pose Hold
- Scapular Protraction Push-Up
Exact sets, reps, hold times and rest periods, plus a full-screen HD video for every exercise, are in the app.
Where the Crow Pose fits
Each skill line runs through all three levels. This is the path for the Crow Pose:
More beginner skills
Train the Crow Pose with Raw Control
Every training comes with exact sets, holds and rest times, a full-screen HD coaching video for each exercise, warm-ups and offline downloads.
General fitness information only. Warm up properly, train within your ability and stop if you feel pain. Read the Health & Safety Disclaimer.