Advanced

Side Crow

Side Crow is a rotational arm balance: you twist the torso, hook the outer thigh onto one bent elbow, and tip forward until the feet float. The obliques create and hold the twist while the triceps and front deltoids press the body up off the floor. It builds real pressing strength and rotational control, and it teaches the trust needed to shift weight fully onto the hands.

Equipment
Body Weight
Body part
Abs, Triceps
Type
Balance, Stretching, Yoga
Browse by movement
Core Brace
Muscles worked
Target
Deltoid Anterior, Triceps Brachii Lateral Head, Abdominal External Oblique
Secondary
Triceps Brachii Long Head, Triceps Brachii Medial Head, Upper Rectus Abdominals, Lower Rectus Abdominals
Tertiary
Extensors, Pectoralis Major Sternocostal

How to do it

  1. 1

    Start in a low squat with the feet and knees together and the palms on the mat.

  2. 2

    Twist the torso to one side and bend the elbows to about ninety degrees, keeping them stacked over the wrists.

  3. 3

    Set the outer edge of the top thigh onto the shelf of the bent upper arm.

  4. 4

    Shift the weight forward into the hands until the feet begin to lift.

  5. 5

    Float both feet up, squeezing the knees together and gazing slightly forward.

  6. 6

    Hold briefly, then step the feet down and repeat on the other side.

Tips

  • Bend the elbows straight back rather than letting them wing out to the sides.
  • Keep the gaze forward, not down; looking at the floor pulls you into a topple.
  • Build the base strength in Crow Pose and Plank before adding the twist.

Variations

Common mistakes

  • The outer thigh lands too high above the elbow, near the shoulder, instead of resting on the meaty part of the upper arm, so there is no real shelf to balance on.
  • A shallow twist through the ribs leaves the hips square to the floor, and the body tips forward before the legs ever get light.
  • Rushing the weight shift forward skips the pause where the feet get light, so the lift becomes a lunge instead of a float.
  • Once airborne, letting the knees drift apart drops one foot before the other and breaks the balance instantly.
  • Setting the hands too close together narrows the base and makes the twisted torso harder to support.

Frequently asked

What is a good starting practice dose for side crow?
Work up to five attempts of a two to three second float, resting between tries rather than grinding out a long hold early on. Add a second or two once you can land the twist and shift smoothly, and treat a steady 20-second Crow Pose hold plus comfortable Plank as the prerequisite before trying the twisted version.
How can you make side crow easier or harder?
Make it easier by keeping the back foot's toes on the floor for a light kickstand while you find the twist and shelf. Make it harder by lifting both feet fully, floating for longer, or pausing at the top before stepping down and switching sides.
What is side crow good for, and when is it not a good choice?
It builds pressing strength through the arms and shoulders along with rotational core control and the balance needed for bigger arm balances. It is a poor choice for wrist pain or instability, since the twisted position loads the wrist unevenly, and it is not worth attempting before a solid Crow Pose and Plank are already comfortable.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Abs exercises