YanvaYoga > Yoga Poses > Side Crow Pose

Side Crow Pose - Parsva Bakasana

Side Crow Pose - Iana Varshavska

Contents

is a powerful arm balance that can build physical strength in the abs and upper body, as well as inspire confidence, patience, flexibility, and fearlessness.

Instead of putting one knee on each arm as you would in Crow Pose or Crane Pose, Parsva Bakasana requires you to engage your obliques, take a deep twist, and stack both knees against one of your elbows.

Once you lift your feet and legs up into Parsva Bakasana, make whatever slight, subtle movements you need to help you find your balance. When you find your sweet spot, the pose feels effortless.

Pose Detail

Step-by-Step Instructions

Step 1
Begin by standing in Tadasana at the center of the mat, ensuring that the length of the mat extends to both sides.
Step 2
Gently bend your knees and lower into a squat position, keeping your knees close together. Rise up onto your toes.
Step 3
Rotate your upper body to the right, aligning your shoulders with the right side.
Step 4
Extend your arms forward and place your hands on the mat, shoulder-width apart. Spread your fingers wide and maintain a slight bend in your elbows, keeping them at shoulder distance apart without allowing them to flare out to the sides.
Step 5
Lift your hips upward and position your right leg over your left upper arm, resting it above the elbow.
Step 6
Gradually shift your weight onto your hands, ensuring a firm grip on the mat with your fingers.
Step 7
Raise both of your feet off the ground, keeping them together. Your left hip should be elevated toward the sky. Find your balance and focus your gaze slightly ahead of you (Drishti).

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.

Frequently Asked Questions

Variations

Top Preparatory Poses

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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.