I have been trying to do this pose for two years , following many instructions and instructors and never got it ,however today following your instruction and the block under the toes , guess what , I maintained the position for full 30 seconds . Thank you, Thank you ,Thank you , I look forward to your other videos. 👍💪😀Cheers
Thanks for this I started out being able to hold one foot for about 5 seconds and now I just did the crow pose for over 10 seconds. Thanks for the tutorial, it does feel cool to float on my arms.
you have been the most helpful of all the other tutorials that i have watched because you are honest in saying it takes a long time and it does. i have after a very long time just learned how to do this for about 10 seconds and know that i must still get stronger with lots more practice.. thank you so much.
Hello Antranik, I really like your self tutorial videos. They are very effective, especially the way you break them down in simple progressions. I have a request, can you please upload a crow pose to handstand progression. I can easily do crow pose for a minute now.
I just found your videos and am impressed by the quality, you explain the stuff really well and I am glad I stumbled across your channel. keep up the awesome work!
Great tutorial. You are really passionate and accurate about details, I like that. Seen your other tutorials(dragon flag, L-sit...) they are also great. Wish You had more views and more people could make progress in normal ways without making their progess slow/worse and posture going bad. Your videos are awesome.
I'm so glad I found your videos. I do pole fitness/dance and learning these strengthening exercises will take me to the next level. These are so helpful for developing the upper body strength and balance necessary on the pole. :)
Great tutorial, Antranik! I'm coming from r/bodyweightfitness and started the 'Move'-routine, still a beginner, but today i started with Phase 2. Your videos already helped me a lot - thanks!!!
Antranik! THANK YOU!!! I"ve been trying to do a Frog Stand for about a month to no avail. Your Block & Pillow Method did the trick :D Also from your webpage awesome tips: gaze forward, crunch the abs, and grip/claw with fingers to control balance. You're the BEST!
I tried it for one year, could not hold it for more like 2 seconds, I found your video and suddenly I can hold it for about half a minute. Thank you so much :)
Hi, this video is great! I just had my first success. it was very short and I fell on the pillow but for two seconds I was on my hands! It gave me hope, thanks :)
A great exercise which I started doing yesterday. I think it's actually on an easy level. The problem for me yesterday was lousy technique and lack of confidence to lean enough forward. I plan on doing this every day to one day master the handstand. Thanks! =)
Cool! Just know that, for the planche, you're going to have to advance to doing this exercise with completely straight arms, which is quite difficult, but can be done with months of practice. :) Enjoy your balancing journey!
This is such a helpful video. Thank you for sharing this! I am loving the "big fat pillow" lol. You have a new subscriber/FB follower. Kind regards from Canada :)
Nice tutorial! One question though, I've seen a few other tutorials as well and they tend to instruct you to put your knees onto your triceps just below the armpit when going in to the crow pose. Where as you put your knees to the side, what's your view on this? Thanks!
The lower the knees are, the easier it will be. The higher up it is, the harder it gets because it makes your center of gravity higher and it requires really good compression (read: abdominal strength) to do that. So for beginners, on the triceps, somewhere between the arm pits and the elbow is a good medium. As you get more comfortable putting the knees up higher would be a good goal. So would straightening the arms, but that makes it a hell of a lot harder as well because it becomes predominantly shoulder strength instead of shoulder/biceps/triceps with bent arms.
The lower the knees are, the easier it will be. The higher up it is, the harder because your center of gravity will be higher and it requires really good compression (read: abdominal strength) to do that. So for beginners, on the triceps, somewhere between the arm pits and the elbow is a good medium. As you get more comfortable putting the knees up higher would be a good goal. So would straightening the arms, but that makes it a hell of a lot harder as well because it becomes predominantly shoulder strength instead of shoulder/biceps/triceps with bent arms.
Queston: I was able to do the full Crow for 15 seconds with my knees a lot higher almost to my armpits. Is this cheating? the lower my knees are on my arms the harder the exercise is for me
Antranik DotOrg Yes, that's more like it!!! I didn't see that video before lol .. I feel very frustrated because I can't do any progress on the rings .. I weigh 95 kg and my hight is 170 cm ..is my weight a big problem? how much do you think I should weigh to start make progress in rings training ? Thanks a lot Antranik ..always appreciate your feedback
Ziad Xiad Hey, that's pretty heavy for your height! Bodyweight exercises will always make you feel handicapped if you're overweight. Unless you've got tons of muscle mass, I'm guessing you're simply just overweight and will benefit greatly from losing fat AND continuing to do your strength training on whatever apparatus you enjoy. You will notice the moves becoming easier every week because of the fat-loss. Use an app such as MyFitnessPal to log what you eat and make it super-obvious how many calories you need to eat (or not eat) to lose the fat.
Good demonstration. I notice you knees aren't in your pits. Which position is the official crow? This method I can do, but the other I struggle hard keeping my knees in my armpits. Good demo tho! :)
HI Antranik, thanks for the tutorial! Is it ok to use a push up bar (neutral grip) instead of the palms touching the floor?i find it easier on the wrist.
It's "Strawberries" by Freddie Joachim... th-cam.com/video/JU_5IkzyAk8/w-d-xo.html It's from the label called "COLD BUSTED" (if you follow labels, they're pretty great for this kind of music)
i cn do the crow position pretty easily .. i was wondering if u could gimme some tips on how to do the planche.. i really like ur approach n progressions..hope to hear from u :)
also im really scared to do a handstand .. i feel i mite fall .. how do i do it safely without snapping my neck..could u help me wid the progressions plz :)
Hello, is it okay if i do it on my couch? Its arm serves as the brick and i feel more comfortable because i'm quite scared of injury in my neck. Also thank you very much for the video and the fact you're still replying to comments is great!
+Maritza Jiménez If you put it outside the arms it's a little bit easier. You could eventually put it right above the elbows... or maybe higher up on the triceps... until eventually you could plug them into your armpits. Having good flexibility in a deep squat (malasana) will help with that aspect.
Hello. I did this and got bruises on my elbow tricep side also on the side of my knees is thos ok to happen i had to do them on a brick like you did because im a beginner i was actually able to do the 30 seconds maybe because im letting my legs rest on my arms a bit more but this the only way i can actually make it for a little while is this the correct form or am i doing it wrong or is this how you start? Because i just started doing this, thanks.
Yes, knees should be stacked on top of your elbows. The easiest way is the way I am doing it with the knees just barely outside the elbows. But your knees could be directly on top of your elbows or higher up, like near your triceps (but that requires more compression).
Thanks for the tutorial, I can now hold the crow pose for 1 minute, but with the knees positioned outside my arms. When I google for "crow pose", I see a lot of yoga practitioners doing it with their knees tucked into their armpits? Should I strive towards that? Or is it ok to continue doing it with the knees outside the arms?
When the knees are outside the arms, it's a little easier. Technically the knees should be directly on the triceps, and as you get more advanced, you can place the knees higher up into your armpits. It requires more flexibility (specifically, your ability to deep squat) to bring your knees up into your armpits. It's a good idea to progress toward that if you want to keep challenging your core strength and balance.
Everything... is a "thing" my friend. :) I mean... someone has probably done it before you... unless they haven't, then you should name it something while you have the chance! :)
Blue Calm Productions It should be easy to hold crow pose for 15-20seconds at the very least before venturing to harder variations (like straight arm crow pose or handstand).
@@zxroh1295 Without knowing who you are, Im not sure... it depends on your base level of strength... when you get to 5-secs, going to 20secs will be very quick though! The hard part is unlocking the first few seconds!
+John Huynh Yes sir of course I do! :D It's "Strawberries" by Freddie Joachim... from the COLD BUSTED label (if you follow labels, they're pretty good).. th-cam.com/video/JU_5IkzyAk8/w-d-xo.html
Thanks so much for these great videos Antranik! I'm coming from r/bodyweightfitness using the move program, one question for the 5 minutes of practice do we just do max hold attempts of a progression that can be done (ie full crow pose max hold attempts)?
Hi Antranik! I started doing this because I have read that for the crow pose it's more about balance than strength (and be honest, I was kinda lazy in the last few years and lost most of my aem strength, building back up again). Which is true I guess but I was wondering if I'm doing something wrong. Because I can hold the crow pose as long as my knees are on my arms. When they start to slide off, I just start falling backwards and can't hold it anymore. Any tips on this?
Howell Q'agan Sometimes clothing (or sweat) makes it harder for it to stay on. Other than that, actively bring your heels to your butt, big toes together, and keep practicing and you will figure it out! It does take SOME strength, which you will build up as you naturally follow these progressions. Just be patience and keep practicing.
Man you look like Imhotep, has anyone told you? :D Anyway, thanks for this tutorial, I struggle with my frogstand and it's not getting better so maybe this will help. Thanks
It all depends on what your goals are. Holding it for a solid 30 seconds is a beautiful goal in itself. From there onward you could layer on more cool moves. The link to the blog post in the youtube description has more variations for you to play with once you master this.
Finally someone who isn't a narcissistic muscle head. Keep it up!
I have been trying to do this pose for two years , following many instructions and instructors and never got it ,however today following your instruction and the block under the toes , guess what , I maintained the position for full 30 seconds . Thank you, Thank you ,Thank you , I look forward to your other videos. 👍💪😀Cheers
That's so awesome to hear!!!!
It's also amazing that you haven't given up despite many failures!
The head position crushed was the unlock for me. Went from a second or two max to 10 seconds straight away. Thanks!
Thanks for this I started out being able to hold one foot for about 5 seconds and now I just did the crow pose for over 10 seconds. Thanks for the tutorial, it does feel cool to float on my arms.
you have been the most helpful of all the other tutorials that i have watched because you are honest in saying it takes a long time and it does. i have after a very long time just learned how to do this for about 10 seconds and know that i must still get stronger with lots more practice.. thank you so much.
you're welcome dervil!
Hello Antranik, I really like your self tutorial videos. They are very effective, especially the way you break them down in simple progressions. I have a request, can you please upload a crow pose to handstand progression. I can easily do crow pose for a minute now.
I just found your videos and am impressed by the quality, you explain the stuff really well and I am glad I stumbled across your channel. keep up the awesome work!
Great tutorial. You are really passionate and accurate about details, I like that. Seen your other tutorials(dragon flag, L-sit...) they are also great. Wish You had more views and more people could make progress in normal ways without making their progess slow/worse and posture going bad. Your videos are awesome.
Thank you so much for the kind words!
Best tutorial for how to do this pose ... tried so many others but couldnt manage but this has 100% done it for me. Thanks so much
That's so awesome! So glad it helped and thanks for the nice words
That was amazing, I love the way that you break down the pose into easy, attainable, empowering success. Thank you so much for sharing.
I'm so glad I found your videos. I do pole fitness/dance and learning these strengthening exercises will take me to the next level. These are so helpful for developing the upper body strength and balance necessary on the pole. :)
Awesome! You are very welcome! :)
Great tutorial, Antranik! I'm coming from r/bodyweightfitness and started the 'Move'-routine, still a beginner, but today i started with Phase 2. Your videos already helped me a lot - thanks!!!
So glad to be of help! You're welcome Land!
I am at 24 seconds, but I got there after practicing for 4 days by following your tutorial. You are a great teacher.
I really like the different colored texts.
i like you too bro
Thank you so much for this Antranik. I have been looking someone that breaks it down simply and you did just that. Thank you.
Anytime, Aurora! I live to break things down!
Antranik! THANK YOU!!! I"ve been trying to do a Frog Stand for about a month to no avail. Your Block & Pillow Method did the trick :D Also from your webpage awesome tips: gaze forward, crunch the abs, and grip/claw with fingers to control balance. You're the BEST!
Awesome to hear Ed! Thanks!
I NEVER comment on youtube videos but I will make an exception. THANK YOU. Your videos are badass. So helpful and straight forward.
Thank you Antranik, that helps very much.
I tried it for one year, could not hold it for more like 2 seconds, I found your video and suddenly I can hold it for about half a minute. Thank you so much :)
Wow! What a helpful video, thank you! Now I’m ready for the unassisted 1 arm handstand!
Glad it was helpful!
This really helped me! I can only do it for a second now but so much better than before!
Perfect. Thank you for this video... and the pillow tip is great. From a former "head-crasher".
Thank you Antranik, I'll keep practising!
Thank you a lot,... The exercises are quite easy.But with your great explanations step by step the become even easier.
Great to hear Philipp!
Hi, this video is great! I just had my first success. it was very short and I fell on the pillow but for two seconds I was on my hands! It gave me hope, thanks :)
Glad it helped!
A great exercise which I started doing yesterday. I think it's actually on an easy level. The problem for me yesterday was lousy technique and lack of confidence to lean enough forward. I plan on doing this every day to one day master the handstand.
Thanks! =)
Well, thank you! Searched for a place to start the Planche and found this. Thank you for showing!
Cool! Just know that, for the planche, you're going to have to advance to doing this exercise with completely straight arms, which is quite difficult, but can be done with months of practice. :) Enjoy your balancing journey!
Excellent vid Antranik! Thank you
Wow! Incredible Video. I managed to do it on the first day with your video!! Thank you very much!!!
Wonderful!
I love this video Antranik!
Awesome Tutorial.. I just got it for 10 sec =) will keep improving =) Thanks a lot Antranik :)
+Roomi SF Awww yeeeeee :D
good video/instructions. thanks
Glad you like it!
This is such a helpful video. Thank you for sharing this! I am loving the "big fat pillow" lol. You have a new subscriber/FB follower. Kind regards from Canada :)
Thank you very much!
did my first following this, thank you
stEVOx101 That's so awesome!
Another awesome video. Please keep em up. :)
thanks!!! :D
Nice tutorial! One question though, I've seen a few other tutorials as well and they tend to instruct you to put your knees onto your triceps just below the armpit when going in to the crow pose. Where as you put your knees to the side, what's your view on this?
Thanks!
The lower the knees are, the easier it will be. The higher up it is, the harder it gets because it makes your center of gravity higher and it requires really good compression (read: abdominal strength) to do that. So for beginners, on the triceps, somewhere between the arm pits and the elbow is a good medium. As you get more comfortable putting the knees up higher would be a good goal. So would straightening the arms, but that makes it a hell of a lot harder as well because it becomes predominantly shoulder strength instead of shoulder/biceps/triceps with bent arms.
The lower the knees are, the easier it will be. The higher up it is, the harder because your center of gravity will be higher and it requires really good compression (read: abdominal strength) to do that.
So for beginners, on the triceps, somewhere between the arm pits and the elbow is a good medium.
As you get more comfortable putting the knees up higher would be a good goal. So would straightening the arms, but that makes it a hell of a lot harder as well because it becomes predominantly shoulder strength instead of shoulder/biceps/triceps with bent arms.
Antranik DotOrg Thanks, really great explanation. Keep up the good work!
Amazing! Thank you
Great tutorial, can you do or recommend a handstand tutorial?
Sure can! The most comprehensive HS tutorial ever made, and it's free.. by me! antranik.org/comprehensive-handstand-tutorial/
Ty so much i'll try it as soon as posible
Antranik DotOrg Do you have any mobility exercises for wrists. My ligament is so short at my wrist that it clicks over my bone. Also for shoulders?
Queston: I was able to do the full Crow for 15 seconds with my knees a lot higher almost to my armpits. Is this cheating? the lower my knees are on my arms the harder the exercise is for me
I wish I could see you tackling the gymnastic rings too ..
Ziad Xiad Like this? th-cam.com/video/QG0HgYs6lQg/w-d-xo.html
Antranik DotOrg Yes, that's more like it!!! I didn't see that video before lol .. I feel very frustrated because I can't do any progress on the rings .. I weigh 95 kg and my hight is 170 cm ..is my weight a big problem? how much do you think I should weigh to start make progress in rings training ? Thanks a lot Antranik ..always appreciate your feedback
Ziad Xiad Hey, that's pretty heavy for your height! Bodyweight exercises will always make you feel handicapped if you're overweight. Unless you've got tons of muscle mass, I'm guessing you're simply just overweight and will benefit greatly from losing fat AND continuing to do your strength training on whatever apparatus you enjoy. You will notice the moves becoming easier every week because of the fat-loss. Use an app such as MyFitnessPal to log what you eat and make it super-obvious how many calories you need to eat (or not eat) to lose the fat.
Antranik DotOrg Thanks Antranik ..I really appreciate your feedback
Good demonstration. I notice you knees aren't in your pits. Which position is the official crow? This method I can do, but the other I struggle hard keeping my knees in my armpits. Good demo tho! :)
HI Antranik, thanks for the tutorial! Is it ok to use a push up bar (neutral grip) instead of the palms touching the floor?i find it easier on the wrist.
Yep! The action is a little different, think about balancing using ulnar or radial deviation (google image those and it'll make sense).
Damn. What's that song in the beginning?
It's "Strawberries" by Freddie Joachim... th-cam.com/video/JU_5IkzyAk8/w-d-xo.html
It's from the label called "COLD BUSTED" (if you follow labels, they're pretty great for this kind of music)
Ahh thanks my guy. Love Freddie. You have good taste!
i cn do the crow position pretty easily .. i was wondering if u could gimme some tips on how to do the planche.. i really like ur approach n progressions..hope to hear from u :)
sakib rahaman Planche leans are going to be your bread and butter exercise that will help you do a tuck planche and beyond.
wow u replied fast .. do u hav like a tutorial for tht? .. like whats the correct position etc
also im really scared to do a handstand .. i feel i mite fall .. how do i do it safely without snapping my neck..could u help me wid the progressions plz :)
sakib rahaman
begin with chest to wall handstands. read more at www.antranik.org/comprehensive-handstand-tutorial
woah this is awesome thnks man ..btw im indian .. do u think my ethnicity will be a barrier in my path to extreme fitness?
Hello, is it okay if i do it on my couch? Its arm serves as the brick and i feel more comfortable because i'm quite scared of injury in my neck. Also thank you very much for the video and the fact you're still replying to comments is great!
I guess that could work.
What's the music being played?
Should I try to externally rotate my shoulders ?
Where do we have to put knees? On the elbows ? Outside the arms? Please tell me.
+Maritza Jiménez If you put it outside the arms it's a little bit easier. You could eventually put it right above the elbows... or maybe higher up on the triceps... until eventually you could plug them into your armpits. Having good flexibility in a deep squat (malasana) will help with that aspect.
Thank you very much ! love your videos !
Hello. I did this and got bruises on my elbow tricep side also on the side of my knees is thos ok to happen i had to do them on a brick like you did because im a beginner i was actually able to do the 30 seconds maybe because im letting my legs rest on my arms a bit more but this the only way i can actually make it for a little while is this the correct form or am i doing it wrong or is this how you start? Because i just started doing this, thanks.
I can do it without the block for about 30 seconds. What should be my next progression?
Transition from crow pose to tripod-headstand and back to crow pose is a cool dynamic movement. Straight-arm crow pose is another option.
@@AntranikDotOrg Thank you so much! I am on it!
I can hold this no problem but my knees keep slipping off my arms and I lose the pose???
Normal in sweaty conditions. Squeeze your thighs together. Or just wear different clothes. :)
Should my elbow be touching my knees while I lean forward on my toes?
Yes, knees should be stacked on top of your elbows. The easiest way is the way I am doing it with the knees just barely outside the elbows. But your knees could be directly on top of your elbows or higher up, like near your triceps (but that requires more compression).
Thanks for the tutorial, I can now hold the crow pose for 1 minute, but with the knees positioned outside my arms. When I google for "crow pose", I see a lot of yoga practitioners doing it with their knees tucked into their armpits? Should I strive towards that? Or is it ok to continue doing it with the knees outside the arms?
When the knees are outside the arms, it's a little easier. Technically the knees should be directly on the triceps, and as you get more advanced, you can place the knees higher up into your armpits. It requires more flexibility (specifically, your ability to deep squat) to bring your knees up into your armpits. It's a good idea to progress toward that if you want to keep challenging your core strength and balance.
woah i do this when im bored didnt know its an actual thing found it by looking up what a L sit is
Everything... is a "thing" my friend. :) I mean... someone has probably done it before you... unless they haven't, then you should name it something while you have the chance! :)
Good stuff
Isn't this the same initial position you use to progress to the planche??
It is often the baby-step toward it, yes. But the goal would be to straighten the arms to progress toward the straight-arm tuck planche.
Thanks for this. I find the back of my neck strains to keep the pose. Does that indicate something wrong with my form?
Mark Henderson it’s possible you’re craning/arching your neck too much (looking too far forward) possibly. Or just a matter of getting used to!
Super!
Nice video, what song is that?
Thanks! It's Freddie Joachim's Strawberries
Good progressive explanation.
Thanks.
How long should one be able to hold this for before they think about progressing?
Hold what for? Progressing toward what?
Antranik DotOrg Hold the Crow Pose before progressing towards something like a handstand?
Blue Calm Productions It should be easy to hold crow pose for 15-20seconds at the very least before venturing to harder variations (like straight arm crow pose or handstand).
Antranik DotOrg Thank you very much. I can only just about get to 10 seconds, i'll wait till I can do 20 secs comfortably before progressing
Thx so much! I can do the stand for 1 second and its my 5th time trying it : O
Congratulations!
@@AntranikDotOrg How long do you think it would take me to hold the stand for 20 seconds?
@@zxroh1295 Without knowing who you are, Im not sure... it depends on your base level of strength... when you get to 5-secs, going to 20secs will be very quick though! The hard part is unlocking the first few seconds!
@@AntranikDotOrg Today my highest time was 5 seconds : D
Hi Mr. Kinartna, I was wondering do you still remember the name of the intro song you used?
+John Huynh Yes sir of course I do! :D It's "Strawberries" by Freddie Joachim... from the COLD BUSTED label (if you follow labels, they're pretty good).. th-cam.com/video/JU_5IkzyAk8/w-d-xo.html
Thanks so much!
Thanks so much for these great videos Antranik! I'm coming from r/bodyweightfitness using the move program, one question for the 5 minutes of practice do we just do max hold attempts of a progression that can be done (ie full crow pose max hold attempts)?
Yep! Just do max holds. Really fight for it!
@@AntranikDotOrg Ok! Thank you so much!
big thank you.it's really give me a hand.by the way I like you&your dog.
great! glad you like it! my dog is so fun
When you do this, you do press your elbows against your thighs, right?
You mean knees against elbows? Yes.
Yes, I meant that. Thanks for the info, and thanks for the video!
You're welcome!!! Enjoy!
Do legs touch the arms in this pose?
Yes?
Antranik DotOrg Wow I thought this was the hardest shit ever for a week but I can actually hold this pose. Thanks!
Hi Antranik! I started doing this because I have read that for the crow pose it's more about balance than strength (and be honest, I was kinda lazy in the last few years and lost most of my aem strength, building back up again). Which is true I guess but I was wondering if I'm doing something wrong. Because I can hold the crow pose as long as my knees are on my arms. When they start to slide off, I just start falling backwards and can't hold it anymore. Any tips on this?
Howell Q'agan Sometimes clothing (or sweat) makes it harder for it to stay on. Other than that, actively bring your heels to your butt, big toes together, and keep practicing and you will figure it out! It does take SOME strength, which you will build up as you naturally follow these progressions. Just be patience and keep practicing.
Thanks for the reply! I tried doing it without any clothes on my arms or knees so it's skin on skin.
is this frogstand?
Yes! Same thing.
I fucking love your shit
Thanks man
Man you look like Imhotep, has anyone told you? :D Anyway, thanks for this tutorial, I struggle with my frogstand and it's not getting better so maybe this will help. Thanks
Ahh I never heard of Imhotep, thanks! :) I'm sure this will help! Let me know how it goes by the end of this week!
This intro music makes me fall in love with my wife all over again.
Lmaooo i was thinking that but about my husband
All your body weight, into a face plant, probably does not feel to good. Do you want to work up to holding for a minute, or more?
It all depends on what your goals are. Holding it for a solid 30 seconds is a beautiful goal in itself. From there onward you could layer on more cool moves. The link to the blog post in the youtube description has more variations for you to play with once you master this.
Cool, Thanks :-)
Wow
So cool my name is Antranik too!
That IS cool!