Crab pose

Category

Yoga

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus, Deltoids

Secondary muscles

Triceps Brachii, Rectus Abdominis, Obliques

How to do it

1. Begin by sitting on the floor with your legs bent, feet flat on the floor, and hands placed behind you with your fingers pointing towards your body.
2. Engage your core and press through your palms and feet to lift your hips off the floor, creating a tabletop position with your body.
3. Hold this position, ensuring your hips are lifted high and your torso is parallel to the floor, while keeping your head in line with your spine.
4. After holding the position for the desired duration, slowly lower your hips back to the floor and return to the starting position.

Form tips

• Focus on pressing through your palms and feet to lift your hips as high as possible, creating a straight line from your shoulders to your knees.
• Use a mat or soft surface to support your hands and feet to prevent discomfort during the exercise.
• Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
• Breathe deeply and steadily throughout the exercise, inhaling as you lift your hips and exhaling as you hold the position.