Crab Pose

Definition - What does Crab Pose mean?

Crab pose is a beginner-friendly asana that opens the front body while strengthening the arms, shoulders, core muscles and legs in preparation for more challenging poses.

To enter the pose, begin seated on a yoga mat with the legs extended in dandasana (staff pose). Bend the knees and bring the feet toward the sit bones. Pressing the palms down into the mat, begin lifting the hips toward the sky until the thighs are parallel with the floor. Keep the knees at a 90-degree angle to the thighs. The toes of the feet point toward the end of the mat. A yoga block can be placed between the thighs to ensure correct alignment. The palms of the hands are directly under the shoulders with fingers pointed toward the feet. Bring the gaze to the sky and hold the pose for six to eight breaths. To exit the pose, mindfully lower the sit bones back onto the mat.

The Sanskrit name for this pose is catuspadapitham.

Yogapedia explains Crab Pose

Crab pose is a great conditioning asana and is a good alternative to wheel pose as it provides many of the same stretches.

The additional benefits of crab pose include:

  • Opens the chest and shoulders
  • Strengthens the spine and back of the body
  • Strengthens the shoulders, arms and wrists
  • Stretches the thighs and front of the body
  • Promotes core strength
  • Promotes heart health
  • Supports respiratory function
  • Relieves physical stress
  • Tones the whole body
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