What does "knees on elbows" actually mean in an arm balance?

The phrase "knees on elbows" describes an arm balance like Crow Pose (Bakasana) where the upper shins or outer knees are positioned on the triceps, not a literal resting of the knee joint directly on the elbow joint.

What strength and flexibility are needed for arm balances?

Successfully executing an arm balance requires strong wrists, a strong core, arm and shoulder strength, and flexibility in the hip flexors and hamstrings.

What is the starting position for Crow Pose?

To begin Crow Pose, start in a squat position with hands shoulder-width apart, fingers widely spread, and gaze a few feet forward beyond your fingertips to help shift weight.

What are common difficulties when learning arm balances?

Common challenges include fear of falling, weak wrists, insufficient core strength, inability to place knees high enough, and elbows splaying out to the sides.

When should I avoid attempting arm balances?

If you have pre-existing wrist, elbow, or shoulder injuries, it is important to consult a healthcare professional or physical therapist before attempting arm balances.

How do you put your knees on your elbows?

Achieving the position of "knees on elbows" refers to a foundational arm-balancing posture, most commonly known as Crow Pose (Bakasana) or Crane Pose (Kakasana) in yoga, which requires a precise combination of strength, balance, and body awareness.

Understanding the Movement: The Arm Balance Principle

The phrase "put your knees on your elbows" describes a specific type of arm balance where the shins or the outer knees are positioned high on the triceps, close to the armpits, while the body's weight is shifted forward over the hands. It's not a literal resting of the knee joint directly on the elbow joint, but rather the upper shins or outer knees pressing into the back of the upper arms (triceps).

This family of poses, primarily Crow Pose (Bakasana) and its variations, exemplifies the principle of shifting the body's center of gravity forward over a stable base (the hands) to achieve lift and balance. It's a testament to integrated strength, engaging multiple muscle groups simultaneously.

Anatomical and Biomechanical Prerequisites

Successfully executing an arm balance like Crow Pose relies on a synergy of strength, flexibility, and stability across several key anatomical regions:

Wrist Strength & Flexibility: The wrists bear a significant portion of the body's weight. Adequate flexibility in the wrist extensors and strength in the forearm muscles are crucial to prevent injury and provide a stable platform.
Core Strength: The deep core muscles, including the transverse abdominis and obliques, are paramount for stabilizing the spine and pelvis, enabling the body to become compact and lift off the ground.
Arm & Shoulder Strength: The triceps, deltoids (shoulder muscles), and pectorals (chest muscles) work synergistically to support the body's weight and maintain the arm position. The triceps are particularly active in providing the "shelf" for the knees.
Hip Flexor & Hamstring Flexibility: While seemingly counter-intuitive, flexibility in the hips and hamstrings allows for a deeper squat and the ability to bring the knees high onto the arms, creating a more compact and stable shape.

Step-by-Step Guide to Achieving the Pose (Crow Pose/Bakasana)

Approach this pose with patience and mindfulness. Using a cushion or folded blanket in front of your head can alleviate fear of falling forward.

1. Starting Position: Begin in a squat position (Malasana, Garland Pose) with your feet hip-width apart or slightly wider, and your knees bent. Your hands should be on the floor in front of you, shoulder-width apart, fingers widely spread, pressing firmly into the mat.
2. Hand Placement & Gaze: Ensure your fingers are splayed like starfish, with pressure evenly distributed through the palms, especially the base of the index finger and thumb. Look a few feet forward beyond your fingertips, not down at your hands or feet. This helps shift your weight forward.
3. Positioning the Knees: Lift your hips slightly and begin to bend your elbows, creating a shelf with your upper arms (triceps). Place your knees high up on the back of your triceps, as close to your armpits as comfortable. You can start with your shins resting on your upper arms if placing knees directly is too challenging.
4. Shifting Weight Forward: Maintaining the bend in your elbows (they should be pointing backward, not splaying out to the sides), slowly lean your torso and weight forward, bringing your shoulders over your wrists. Keep your core engaged, drawing your navel towards your spine.
5. Lifting One Foot: As you shift your weight, you'll feel your feet becoming lighter. Gently lift one foot off the ground, drawing the heel towards your glutes.
6. Lifting the Second Foot: Once balanced on one foot, slowly lift the second foot off the ground, bringing both heels towards your glutes.
7. Finding Balance: Once both feet are lifted, engage your core deeply. Keep your gaze forward to maintain balance. Your elbows will remain bent, providing the stable shelf for your knees. Breathe steadily.

Common Challenges and Troubleshooting

Fear of Falling: Place a soft cushion or blanket on the floor in front of your head to catch you if you tip forward. Practice near a wall initially.
Weak Wrists: Incorporate daily wrist strengthening and mobility drills (wrist circles, gentle stretches, knuckle push-ups).
Insufficient Core Strength: Focus on foundational core exercises like planks, bird-dog, and hollow body holds.
Inability to Place Knees High Enough: Work on hip mobility through deep squats, frog pose, and butterfly pose to open the hips.
Elbows Splaying Out: Actively hug your elbows towards your midline. Imagine squeezing a block between your forearms to maintain this alignment.

Progressive Training for Arm Balances

Building the necessary strength and mobility for arm balances is a journey. Incorporate these exercises into your routine:

Wrist Mobility & Strength Drills:
- Wrist Circles: Gentle rotations in both directions.
- Finger Extensions: Press palms together, then extend fingers back gently.
- Knuckle Push-ups: Perform push-ups on your knuckles to strengthen wrists in a neutral position.
Core Strengthening:
- Plank Variations: High plank, forearm plank, side plank.
- Hollow Body Holds: Lying on your back, lift head, shoulders, and legs slightly off the floor, pressing lower back down.
- L-sits: Sitting on the floor, hands beside hips, lift legs and hips off the floor.
Triceps & Shoulder Strength:
- Triceps Push-ups: Keep elbows close to the body.
- Dips: On parallel bars or a bench.
- Overhead Presses: With light dumbbells or bodyweight.
Hip Mobility:
- Deep Squats (Malasana): Hold for extended periods.
- Frog Pose: Opens inner thighs and hips.
- Pigeon Pose: Stretches hip flexors and external rotators.
Prepatory Poses:
- Garland Pose (Malasana): Helps with hip opening and preparing for knee placement.
- Plank Variations: Builds foundational arm and core strength.
- Chaturanga Dandasana: Strengthens triceps and shoulders in a similar position.

Safety Considerations and When to Consult a Professional

Listen to Your Body: Never push into pain. Discomfort is normal when building strength, but sharp pain signals an issue.
Avoid with Injuries: If you have pre-existing wrist, elbow, or shoulder injuries, consult a healthcare professional or physical therapist before attempting arm balances.
Gradual Progression: Arm balances take time. Be patient with your progress and celebrate small victories.
Seek Qualified Guidance: For personalized instruction and form correction, consider working with a certified yoga instructor, calisthenics coach, or a physical therapist. They can provide tailored modifications and progressions to ensure safe and effective practice.

Crow Pose (Bakasana): Mastering the Knees-on-Elbows Arm Balance