Crab Pose
Seated with the hands behind and the feet flat, the hips lift until the thighs and the torso form a flat tabletop facing up, opening the chest and the fronts of the shoulders; held for time.
How to do it
Setup
Seated, knees bent, feet flat and hip-width apart, hands on the floor behind the hips with the fingers pointing toward the feet.
Steps
- Press into the hands and feet to lift the hips level with the knees.
- Stack the wrists under the shoulders and the knees over the ankles, and hold.
- Lower the hips slowly back to the floor.
Common mistakes
Hips sagging below the line: squeeze the glutes to lift them level. Head dropped back hard: let it follow the spine, or tuck the chin slightly. Elbows locked into hyperextension: keep a soft bend and press through the whole hand.
Breathing
Slow and even through the hold.
