How to Crow Pose | Frog Stand Inversion Tutorial | Your First Handstand

The Crow Pose or Frog Stand is a Bent Arm Skills with roots in yoga, gymnastics and contemporary dance. For many the crow pose is the first handstand or arm balance learned and over the years the crow pose has become a fundamental skill in most movement cultures.

Training for the Crow pose will help you increase upper body pushing, core and back strength. Additionally, the crow pose is an excellent progression to learn about control and balance when standing on your hands.

Over time the Frog Stand can turn into a crane, a bent arm stand or even the 90 degrees push up. Mastering the crow pose will open the doors to a world filled with exciting skills to learn.

Curious about what is the difference between the Crow & Crane Pose?! Have a look here:
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The first step to mastering the crow pose is to truly understand how it works.
Start in a deep squat and place the spot where your triceps meet your elbow on top of the knees. Being bent both joints create a flat surface which offers an outstanding support surface.

From here lean towards the front and place your hands on the floor about shoulder wide apart. Keep the contact between your triceps and knees. Now continue to lean, bend your elbows a bit more for your face to go closer towards the floor, load your hands with weight and from your tippy toes take your feet off the floor.

The more you bend your elbows the closer your face will be to the floor. Play around with the angle and see what is comfortable for you. Keep in mind that it is essential to lean towards the front as you want your fingertips to be heavy. Just like when standing on your feet as soon as the toes, or fingertips, leave the floor and we are on the heels we lose control and balance with the entire body. In the final position your forearms and shins should create a vertical line.

To protect from injuries and to allow you to stay in control at all times your scapula should be protracted and elevated!

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Timestamps:
00:00:00 Why you should learn to Crow
00:00:53 How to Crow
00:02:34 Body Prep
00:02:58 Progressions
00:04:07 Fear of falling over
00:06:03 Additionally, better safe than sorry