Crow Pose: How to Prevent Your Knees from Slipping

Struggling with your knees sliding off your arms in crow? You’re not alone. That slipping usually comes from small technical gaps, not lack of strength. Fix a few details and the pose will feel much steadier.

Quick checks before you lift

Warm your wrists with gentle circles and wrist stretches. Cold wrists lose grip and make the whole shape unstable. Place your hands shoulder-width apart, fingers spread wide, and press through the fingertips. That front-to-back pressure helps stop forward drift and gives your forearms a stable platform.

Position your knees high on the triceps, not on the elbows. If your knees sit too low, they can slide forward. Aim for the space above the mid-tricep where the flesh creates a little shelf. Keep your gaze about a foot in front of your hands to avoid tipping forward.

Build stability with simple cues

Engage the core like you mean it. Pull the belly toward the spine and lift the ribs slightly. A tight core stops the pelvis from sagging and keeps your center of gravity over your hands. Squeeze the inner thighs toward each other so the legs act like a single unit gripping your arms.

Use the outer hips: rotate the thighs slightly inward to create a clamp around the upper arm. That inward twist adds friction and helps the knees stay put. Think of locking the legs together rather than letting them flail.

Activate the shoulders by pressing the shoulder blades slightly down and forward. This shortens the space between your ears and shoulders and gives you a stronger base. If your shoulders collapse, the whole structure moves and the knees can slide.

If your mat is slippery, place a towel or a non-slip pad on top. A little extra traction under your hands or knees makes a big difference while you’re learning. You can also try placing a folded blanket under the top of your arms for more surface area to catch the knees.

Practice simple strength drills: plank to chaturanga slow reps builds shoulder and core control. Frog pose (Bhekasana-style leg holds on your upper arms) trains the exact grip you need. Start with hops or partial lifts — lift one foot at a time to feel balance shifts.

Work on hip openers to make it easier to get the knees high. Low lunge, pigeon, and a few rounds of malasana before practice can free the hips and help you settle the thighs onto the arms without forcing the shape.

Finally, be patient. Small progress adds up. Record short videos of your attempts so you can see whether your knees are sliding forward or sideways. Tweak one thing at a time: hand placement, core, or hip rotation. That way you’ll know what actually helped.

Try these adjustments in your next practice and notice which change helps most. Crow should feel like a tight, balanced hug—once you lock in the details, slipping becomes a memory.