Crow Pose or Crane Pose or Bakasana or Kakasana is a symbol for justice and longevity.
Advanced variation:
Crow Pose executed on a T-BOW®
Offers Proprioception Challenge and kinesthetic feedback for Body Awareness and better Balance.
Crow Pose step by step:
1. Start in a deep squat with your feet about shoulder-width apart.
2. Place your palms on the sides of the T-BOW® in front of you.
3. Bend your elbows and bring your knees to rest on the inner upper arms (near the armpits or triceps).
4. Shift your weight forward onto your hands, keeping your core engaged.
5. Lift one foot off the floor, then the other, bringing your feet together.
6. Keep your gaze slightly forward (not down) to help with balance, and engage your abs for stability.
7. Hold the pose for 5–10 seconds at first, increasing the duration gradually.
8. Return to the squat position.
When using the T-Bow® the trainee has the advantage of a better grip compared to the floor.
Additional option experienced at Ganesh School
Placing your hands on either side of the T-BOW® convex surface in a transverse position places your wrists in less dorsal flexion than on a flat surface; this also allows you to vary the width of support between your hands.
Combine other options with the pose on the low parallel bars, where the wrists are well-protected, allowing for variability in the hand spacing.
Benefits of Crow Pose on a T-BOW
Tones the abs and the arms
Strengthens the core
Focuses the mind
1. Enhanced Stabilizer Muscle Activation
• The T-BOW moving right & left forces wrists, shoulders, abs, lower back, and glutes to work harder to keep balance.
• Deep core stabilizers (transversus abdominis, multifidus) are fully engaged.
2. Advanced Balance Development
• The unstable surface requires constant micro-adjustments, improving proprioception (your body’s sense of position in space).
• Trains your ability to maintain balance even in unpredictable conditions.
3. Increased Core Engagement
• The core muscles stay fully active to prevent the T-BOW from rolling.
• This makes it an intense core-strength exercise without long holds.
4. Upper Body Strength Boost
• Shoulders, triceps, and scapular muscles are challenged more due to the constant micro-movement.
• Perfect for building strength for advanced yoga or functional training.
5. Mental Challenge & Confidence
• Executed on an unstable surface demands total focus.
• Once mastered, it greatly boosts confidence and body control.
@athenstrainers @varvara_solomonidou
@tbowfit
@lilly_koutsandrea_dancer @taszach
#tbow #tbowfit #tbowfitness #yoga #yogaarmbalance #armbalance #armbalanceonatbow #crowpose #cranepose #propriocepcion #athenstrainers