Side Crow Pose

Side Crow Pose - Iana Varshavska

Side Crow or Side Crane Pose is a variation of Crow (also known as Crane) including a twist and a subsequent shift of the center of gravity. While Crow Pose can be considered a fairly accessible arm balance, Side Crow takes it to a different level and requires a lot more skill and coordination.

Step-by-Step Instructions

Step 1
Start in Tadasana on the middle of the mat with the length of the mat to your sides.
Step 2
Bend your knees and squat down, knees together. Come up on your toes.
Step 3
Twist your torso to your right. Shoulders aligned to the right side.
Step 4
Stretch out your arms in front of you and place the hands shoulder distance apart with the finger spread wide on the mat. Elbows bent remaining shoulder distance apart (avoid them splaying out to the sides).
Step 5
Lift your seat up and place your right leg on your left upper arm, over the elbow.
Step 6
Start shifting your weight into your hands, taking a firm grip with your fingers in the mat.
Step 7
Lift up your feet, keeping them together. The left hip is reaching up towards the sky. Find balance and your Drishti is slightly in front of you.

Benefits and Contraindications

Benefits

Strengthens the shoulders, arms, wrists, and spine

Massages the abdominal organs and improves digestion

Improves spinal flexibility

Improves balance

Contraindications

Pregnancy

Carpal tunnel syndrome

Wrist, shoulder, or low back injuries

Photo poses in different angles

Modifications, Props & Tips

While eventually you’ll want to support your legs solely on your right upper arm (the one closest to the front edge of your mat), at first you might find it more accessible to rest your left hip on your left upper arm, but take special care that your left shoulder doesn’t drop down. Stay broad through your chest and collarbones.

Variations
  • Straighten both legs while in the pose.
  • Try balancing on only one arm by placing your right hip on the back of your left arm.
Top Preparatory Poses

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.