Crow Pose anatomy

Crow Pose · Bakasana · Tư thế con quạ

Crow Pose mainly works triceps brachii, deltoid, pectoralis major, serratus anterior; it stretches erector spinae; rotator cuff, obliques stabilize.

3D anatomy model of Crow Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

From a squat, place your hands shoulder-width on the floor, bend the elbows and set your knees high on the backs of the upper arms near the armpits; shift your weight forward until both feet lift, big toes together, upper back rounded, gaze on the floor ahead. The triceps, chest and abdominals work hard while the hip flexors and adductors keep the knees squeezing the arms. A block under the feet and a cushion in front of the face can help.

Muscles in this pose

Working (contracting): Triceps brachii, Deltoid, Pectoralis major, Serratus anterior, Wrist flexors, Rectus abdominis, Transversus abdominis, Iliopsoas, Adductors, Hamstrings, Brachialis

Stretching: Erector spinae

Stabilizing: Rotator cuff, Obliques

Why these muscles work or stretch

Triceps brachii · Working (contracting): Holds the bent elbows under body weight
Deltoid · Working (contracting): Mainly the front (anterior) fibers
Pectoralis major · Working (contracting): Draws the arms in to meet the knees
Serratus anterior · Working (contracting): Pushes the floor away and rounds the upper back
Wrist flexors · Working (contracting): The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
Rectus abdominis · Working (contracting): Curls the trunk, drawing the navel in
Iliopsoas · Working (contracting): Flexes the hips deeply, pulling the knees up toward the armpits
Adductors · Working (contracting): Squeezes the knees into the arms
Hamstrings · Working (contracting): Flexes the knees, drawing the heels toward the buttocks
Brachialis · Working (contracting): Holds the elbows bent as the shelf for the knees
Erector spinae · Stretching: Lengthens as the upper back rounds

Practice cues

Hands shoulder-width; spread your fingers and grip the floor
Set your knees high on the upper arms, near the armpits, and squeeze in
Shift your weight forward, gaze ahead of your hands; lift one foot at a time, don't jump

Benefits

Strengthens the arms, wrists, shoulders and chest
Works the abdominals and hip flexors to keep the knees high on the arms
Trains balance, coordination and focus

Cautions / contraindications

Avoid with wrist, elbow or shoulder injuries
Avoid during pregnancy: the belly is compressed and there is a risk of falling
Avoid after recent abdominal surgery

Easier variations

Squat on a block and place a cushion in front of the face
Lift one foot at a time while the other toes stay down

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

One-Legged Crow Pose Eka Pada Bakasana
Shoulder-Pressing Pose Bhujapidasana
Sage Koundinya Pose II Eka Pada Koundinyasana II
Side Crow Pose Parsva Bakasana
Eight-Angle Pose Astavakrasana
Firefly Pose Tittibhasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)