Pose Directory > STANDING

Side Crow

Parsva Bakasana

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STEPS

Parsva Bakasana or Side Crow as a posture works on many levels – both as an arm balance challenge, a core strengthener and also a detoxifying twist. The versatility of this pose also lends it to be an intermediate posture to practice.

Begin in a low squat with toes together (malasana). Walk hands around to the right side until the left elbow is outside the right knee. Place palms flat onto ground. Soften the belly and twist deeper. Bend the elbows as for push-up pose (chaturanga). Bring the weight onto the hands and lift the hips, bringing the feet off the ground. The right knee should rest on left elbow. Slowly straighten the arms. To exit the pose, release the feet and walk the hands back to malasana. Repeat other side.

TEACHER QUEUES

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VISUALIZATION COMMENTS

Think chaturanga! The tripod shape of head, shoulders and hands provides the base for most arm balances. Try chaturanga, jump backs and vinyasas as prep poses to strengthen the shoulders and core muscles.

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TECHNICAL COMMENTS

To stabilise the shoulders and arms for lift off, place the palms shoulder width apart. Stretch the sternum forward and bring the shoulders away from the ears, blades melting down the back. Press the palms down and engage the core muscles. To lift, squeeze the inner thighs together, point the nose down and raise the hips, bringing the feet off the ground.

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BENEFIT COMMENTS
  • Strengthens shoulders, arms and wrists
  • Tones abdomen, hips and thighs
  • Massages inner organs, improving digestion
  • Improves balance and concentration
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WATCH OUT FOR
  • Nose dives and face planting
  • Collapsing wrists, shoulders
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CONTRAINDICATIONS
  • Wrist and back injuries
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MODIFICATIONS
  • Place head on bolster or block
  • Place bolster or block under thigh to support lift
  • Practice next to wall, press feet into wall to support lift
  • Place Strap around upper arms
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VARIATIONS
  • From side crow, extend both legs to eka pada koundinyasa
  • Begin in eagle pose, bring palms to ground and left to side ‘creagle’
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YOGA COUNTER POSES
  • Crow pose (Bakasana)
  • Revolved chair pose (parivrtta utkatasana)

Written By: Brenda Hamlet

Brenda Hamlet is a Yoga Alliance registered yoga teacher and journalist. https://www.facebook.com/brendahamletyoga/

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