Side Crow Pose - Parsva Bakasana

Side Crow Pose - Iana Varshavska


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.

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


Strengthens the shoulders, arms, wrists, and spine

Massages the abdominal organs and improves digestion

Improves spinal flexibility

Improves balance



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

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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.