Nerves

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Peripheral nerves are unlikely to undergo neural tension in this pose.

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Notes

 

This pose is commonly misunderstood in thinking that upper limb strength is the most important in holding this pose. Core/hip flexors (namely the iliopsoas) are important in keeping the hips flexed and high to balance the entire weight of the body on the upper limbs. Another common limitation would be decreased flexibility of the hamstrings. Length of hamstrings also helps one to bring their hips up high enough while balancing the knees on the triceps, before lifting their feet off the ground. For people with tight hamstrings, a simple modification is to stand on a yoga block or thick book. 

It is important for the elbows to remain shoulder-width apart, as this is the strong foundational structure of the pose. There is a tendency for the elbows to collapse outwards. Bicep, pectoral and tricep strength is important.

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Training ideas

• Chaturanga push-ups (Tricep push-ups)

• Lie in supine with knees bent & arms reached up, 90 deg to the torso. Engage the core to bring knees in to touch the triceps. 

  • This teaches the core to engage, without having to worry about face-planting into the ground.

• Assisted Crow with a yoga block: Place a steady block in front - rest forehead on the block, while rising hips & feet up.

  • This teaches the core to engage, while the arms are assisted with the balance. Careful with the neck - do not strain! Avoid if experiencing cervical pain.

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Precautions & Contraindications

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• Wrist arthritis, wrist pain, or carpal tunnel

• Back pain or injuries e.g. surgeries, osteoporosis, disc bulge/herniation, arthritis

• Hip replacement or hip pain in the pose

• Shoulder pain or injury

• Pregnancy, especially in the 2nd and 3rd trimester