Arm BalanceInversion
Crow Pose
Kakasana
The easier of the two arm balances often confused with Crane Pose. The arms remain bent at the elbows above 90 degrees, knees resting on the outer upper arms (not tucked into the armpits). The hips stay relatively low — like a crow close to the ground. Master this before attempting Crane.
- ·Strengthens wrists and forearms
- ·Builds core strength
- ·Improves focus
Instructions
- 1Begin in a low squat with your feet hip-width apart and your knees wider than your hips.
- 2Place your palms flat on the floor shoulder-width apart, fingers spread wide for a stable base.
- 3Bend your elbows slightly and place your knees onto the backs of your upper arms, just above the elbows.
- 4Lean your weight forward into your hands until your feet lift naturally off the floor.
- 5Draw your feet together toward your sitting bones and engage your core strongly to maintain the balance.
- 6Fix your gaze on a point on the floor just in front of your hands to help stabilise your balance.
- 7Hold for 3 to 10 breaths, then lower your feet gently back to the floor with control.
Contraindications & precautions
- ⚠Wrist injuries, carpal tunnel syndrome, or wrist pain — full body weight on the wrists can significantly aggravate these conditions.
- ⚠Shoulder instability or rotator cuff injury — the forward lean places intense load through the shoulder joints.
- ⚠Pregnancy — strong core compression and prone balance poses are not recommended as the belly grows.
