Hey! My name is Elyce Elowen. I am a daily yogi and assist others in their practice. Today, I feel quite happy to talk with you about the crab pose in yoga.
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ToggleThis pose builds muscular strength, loosens out constricted muscles, and can be a nice way to share some awesome yoga tricks.
I could not agree more now with the statement that the crab pose is beneficial to a person irrespective of his or her level of practice.
In this article, let’s look at ways to do the crab pose properly and what it does to your body and mind.
Well, are you preparing for the next level of yoga? Then, you need this guide!
What is Crab Pose in Yoga?
The reverse tabletop or the upward plank variation in yogas can be referred to as the crab pose.
The crab pose in yoga is a backbend whereby an individual places the body on the hands and feet.
This pose calls for extensive use of coordination, strength, and flexibility of our muscles and bones.
It works out many muscles like the stomach muscles, the shoulders, arms, and the buttocks. It is also responsible for the opening of the chest ensuring good posture and breathing.
Although it seems easy the crab pose assists in building up balance and stability though they seem easy.
This Yoga asana can both increase strength and flexibility if the person practicing the pose does it often enough.
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How to Prepare for Crab Pose in Yoga

Proper warm-up for the practice of the crab pose in the journey of yoga will help to avoid unnecessary dangers and achieve maximum results.
Here’s how to get ready:
- Find a comfortable space: Decide on using a non-slippery floor, better yet, use a yoga mat if available so you are not distracted by discomfort while exercising.
- Wear comfortable clothing: Like, Stretchable clothes will enable free mobility.
- Gather props: The participants may need a little support while attempting the poses, in which case they may use the yoga blocks or cushions.
- Do light stretching: This will surely prepare your joints, and muscles for any amount of stretching and workouts.
- Hydrate yourself: Drinking water is also encouraged but should not indulge in massive meals before practice.
- Set your intention: Take some time out to clear your head before you commence. [1]
Warm-Up Exercises for Crab Pose in Yoga
It is advisable to warm up before you try the crab pose because it helps lessen the chances of an accident besides putting your muscles through a certain form of readiness.
Here are a few exercises:
- Wrist Circles: Turn your wrist clockwise for a while and then counterclockwise to help give it a bit of flexibility in the joint.
- Shoulder Rolls: Another is to roll your shoulders in an anti-clockwise and clockwise circular motion to relax the tight muscles.
- Cat-Cow Stretch: Get your spine moving, and the muscles in your core ready for action.
- Dynamic Lunges: Swing the hips and legs lightly to perform some lunges that are very relaxing to the muscles of the hips and legs.
- Hamstring Stretches: Finally, bend forward and it relieves the back of your legs.
- Arm Swings: Move your arms in circular motions for the shoulders to have some kind of workout.
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How to Do the Crab Pose in Yoga | Step-by-Step

Here is a detailed guide to performing the crab pose in yoga:
- Sit on the ground with your legs slightly flexed, feet shoulder-width apart, and placed flat on the ground.
- Palm down and your fingers facing toward your back. Make sure your hands are placed at a distance where your shoulders are wide apart.
- Clasp the soles of your feet into the floor and bend your fingers into the floor.
- Sit up slightly and swing both your legs forward and backward so that you are creating the shape of a prescribed tabletop.
- Squeeze your abdominal muscles to maintain the proper position of the hips.
- Spread your sternum and pull your scapulae backward.
- Make sure you don’t flex your neck all the way forward or backward but slightly up or keep it raised at the center.
- Inhale deeply and maintain the position for 20 – 30 seconds.
- To come out of the pose bring your hips slowly down to the floor.
“Here’s a video that explains this yoga pose in more detail.”
Body Parts Movement:
Body Parts | Movement Type | Description |
Hands | Moving (Initially), Static | Hands move to position behind the body, then remain grounded to support the lift of the hips and provide stability during the pose. |
Chest | Static | The chest stays open and lifted to promote good posture and encourage a deep stretch across the chest and shoulders. |
Feet | Static | Feet remain grounded, providing a stable base and supporting the body’s lift as hips are raised toward the ceiling. |
Knees | Static | Knees stay bent and aligned over the ankles, allowing for balanced support and engaging the legs in the lifted position. |
Shoulders | Moving (Initially), Static | Shoulders roll back and down initially, then stay engaged to help stabilize the upper body and maintain proper alignment in the pose. |
Back | Static | The back stays neutral, supported by the core, ensuring good posture and reducing strain on the lower back throughout the duration of the pose. |
Benefits of Crab Pose in Yoga
Mental Benefits
- Reduces stress: The holding of this pose increases the levels of oxygen intake and reduces stress on the nervous system.
- Enhances focus: The posture of the body enhances the brain’s functionality concerning concentration.
- Boosts mood: Opening the chest strengthens positive emotions in particular.
Physical Benefits
- Strengthens muscles: The exercises employ the arms, shoulders, stomach muscles, and legs for comprehensive body exercise.
- Improves posture: Extends the chest and opens the spine, rectifies slumped posture.
- Increases flexibility: Strengthens the small muscles of the shoulders, builds good posture, and lengthens the hips as well as hamstrings.
- Enhances mobility: Establishes strength and flexibility of joints of the skeleton. [2]
Modifications and Variations of Crab Pose in Yoga
The crab pose can be modified to suit different fitness levels:
Use a block: Try placing a block below your hips to give yourself support if you are a beginner at the pose.
Elevated hands: If all these tires you out or if your wrists feel a little pained, put your hands on a bench or step.
Single-leg crab: Raise one leg off the ground to increase the difficulty level to achieve balance.
Dynamic crab yoga: Swing the hips side to side a little still stay in the stable pose as you develop some movement in the stance.
Extended Hold: Take a longer time holding the position as you develop the strength, and up to an actual minute.
Beginner Tips for Crab Pose in Yoga
- It is necessary to begin with short holds for 10 to 15 minutes for the first time.
- Another important thing you must remember in performing the exercise is to keep your hands near your trunk.
- It doesn’t matter how high you lift, even if it is a top shelf. Try putting more emphasis on the comfort within the pose.
- If the floor is hard on your hands then put a folded towel under your hands.
Expert Tips for Crab Pose in Yoga
- That’s why you should engage your core to keep your hips stable during the pose.
- It also helps to try going barefoot for a better hold of the shoes.
- Perform the crab pose along other back bends such as the bridge pose to increase your flexibility.
- Integrate this posture into your night practice plan to help against stress after work. [3]
Safety Precautions for Crab Pose in Yoga
Listen to your body: However, never extend your body to the extent that it will be painful to maintain that pose.
Don’t lock your elbows: But always maintain inclination to avoid stressing the joints.
Keep your neck neutral: Do not flex your head backward significantly.
Check wrist alignment: Make sure your wrists are not bent for they may cause constraints in your work.
Consult a doctor: It is not recommended that anyone who has injuries or a medical ailment attempt to do this pose without consulting a practitioner first.
Common Mistakes to Avoid
Skipping warm-ups: Remember to warm up your body to avoid being injured.
Improper hand placement: It also became clear that when the hands are positioned too far back the pose becomes insecure and less safe.
Holding your breath: Take a breath to calm down and be as balanced as possible.
Overarching the back: Core muscles should be used to counteract strain in the lower back area.
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Case study:
My personal experience i do many of time this pose and also search on different forums. Reddit User (tink) said I believe it is also known as reverse table pose, a friend of mine do this yoga pose daily. For more visit Reddit
VeryFit life Final Words
This is a good model of strength-flexibility-relaxation because it allows a very good stretch of the arms, chest, and shoulders as well as other areas.
It can be somewhat difficult at first but will then become fairly simple. Try to get in a routine to do it.
It is suggested to perform this pose 3-4 times a week in order to experience significant changes in its muscular strength and effectiveness in exercises that need straight posture.
This is excellent as a cool-down after a day’s workout or as a warm-up to harder exercises. Because I do Yoga every day, I feel the crab pose is a good addition to practicing yoga.
Therefore it is advised that one should try out this crab pose in yoga today with the help of rolling the mat.
The amount of strength, flexibility, and confidence you will gain from no-joke Yoga can be easily achieved by enduring the time-consuming, boring, and amusing processes of Yoga.
FAQs
Is it possible to do the crab pose in case you are a learner?
Yes, this pose can be attempted by beginners especially using other supportive equipment/ Short periods of holding the pose.
How many seconds should I keep myself in the crab position?
Best to start between 15–20 seconds and build up to 30 to 60 seconds.
What should you do if you feel some pain in your wrist during the crab pose?
You can fold a towel over your lap or put your hands over a surface like its table for convenience.
Is it safe to do the crab pose daily?
Yes, pilates is safe and for that reason, it can be practiced on a daily basis as part of stretching exercises.
The pose known as crab in yoga is one more effective addition to your yoga practice. Bear in mind that starting from an absolute novice to an experienced one this position has several positive impacts on our physical as well as psychological self.
You can try it today and take the benefits of improved body muscles, tone, and flexibility!
Sources:
Yogapedia. (2023, November 26). Crab pose. Yogapedia.
Officemanager. (2022, April 20). Crab Pose – Children inspired by yoga – Pose of the week. Children Inspired by Yoga.
How to do crab yoga pose | A Step-by-Step Guide. (2024, February 28). Yoga Props.
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