Crow pose

An arm balance with your knees resting on the backs of your upper arms, building shoulder, wrist and core control.

How to do it

1. 01Squat and place your hands on the floor shoulder-width apart, fingers spread and gripping, elbows slightly bent.
2. 02Rest your knees high on the backs of your upper arms and lean forward to shift your weight into your hands.
3. 03Lift one foot, then both, off the floor; squeeze your abs, round your upper back slightly and look at the floor ahead.
4. 04Breathe steadily while you hold, then lower your feet with control.

Common mistakes

• Not leaning forward enough — shift your weight gradually until your feet float.
• Looking straight down between your hands — look at a spot on the floor a little ahead.
• Elbows flaring out — keep them pointing back and squeeze them in slightly.

In the Skill progression

1. 1Crow pose