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:
courses.coachbachmann.com/cro...
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!
Learn about Handstands, Calisthenics and Training in General: courses.coachbachmann.com/kno...
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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

[@sldenn5303]

I love how you connect this to HSPU and the planche. So good!!

[@sldenn5303]

It’s also really amazing to see you balance in each different angle- there’s so much mastery there. ❤

[@CoachBachmann]

thank you! appreciate it!

[@user-fj5rq4zy5q]

Thank bro good advice 💪

[@briand5047]

This is outstanding teaching. Thank you.

[@CoachBachmann]

Thank you! Glad you like it

[@DeshRaj-bi3jf]

​मो मो नो ल व्यव

[@simpytiwary19]

​@@CoachBachmann.

[@juanteruel9199]

Thanks for this very detailed explanation. One thing that stands between me and my crowpose practice is feeling some pain in the contact area between knees and elbows. This contact also doesn't feel very stable to me. Is this normal when starting out? Do you have any suggestions on this ?

[@Sitael1978]

Thanks, for the next video, what about the crane pose? Thks

[@CoachBachmann]

I have a short about the crane pose. Next video is already filmed and will be a different arm balance. I might include crane pose after tho!

[@iliannalazo9947]

Where did you get the blocks??

[@olivermace8857]

How long do we aim for? and can we see a progression video for the bench arm planche and 90 degree?. Awesome love this move.

[@CoachBachmann]

being able to hold the crow for 15-20sec is more than plenty. I will do videos for the bent arm planche and 90deg push up soon!

[@olivermace8857]

I can hold the crow for 30 s and bring legs off knees but struggle to press legs up and balance @@CoachBachmann

[@CoachBachmann]

@@olivermace8857 stay tuned for my handstand push up videos coming soon ;)

[@alexdenk1130]

Hey Sascha! First of all, thank you for the great content. However, I recently bought the Fundamental Arm Balances Collection and I´m wondering how the workouts can and should be integrated into a training week. For example when I´d like to learn the Crow Pose, how often should i train? Should I train it two times a week and which workouts? Thanks!!!

[@CoachBachmann]

Hey! Thx for getting the collection and thanks for training with me. In order to keep price low and flexibility/accessibility high this workout collection really just comes as what it is. A workout collection. The workouts are in order and get harder as you go a long. I would recommend doing 1 per day. You can pick one and repeat it until you feel comfortable with the progressions or cycle through different workouts. It is ultimately really up to you

[@alexdenk1130]

@@CoachBachmann Thanks, I get it!

[@japanesetalkswithmyheroes5481]

Francesco the best in the world