Side Crow

Parsva Bakasana

Side Crow is a deep twist and invigorating arm balance. This posture requires practice to develop the needed upper body and core strength, and attention to detail to hold the pose.

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Step By Step

Come into a toe stand, with your knees bent, hips moving towards the ground, and your heels lifted, balancing on your toes.
Take your arms to the outside of your right thigh, hook your left elbow to the outside of your right thigh and plant your palms firmly on the ground.
Hug your elbows toward each other until they are about shoulder distance apart, to ensure they don't extend outwards to the side.
Press down firmly through your inner hands and fingertips, and begin to lean your body weight forward. Continue to squeeze your elbows inwards to keep your core active and make sure your knees are in line and together
Lift your left toes off the ground. If possible, also lift your right toes off the ground.
Hold and breathe for 5 breaths, while continuing to press down firmly through your inner hands and fingertips.
Release the feet down, move back through center, and perform the pose on the other side.

Variations

Benefits

Strengthens the core
Stretches the hips, buttocks, and wrists
Deep twist with detoxifying qualities for the major organs and spine
Builds upper body strength

Contraindications

Wrist injuries
Shoulder pain

Modifications

Perform the pose without lifting both feet off the ground (can keep both sets of toes on the ground, or just lift the top leg)
Advanced expressions in the legs include: scissoring the legs outwards in opposite directions or extending both legs forward

Chakras

Side Crow activates and helps balance the Solar Plexus Chakra (Manipura). This pose increases feelings of confidence, self-empowerment, and willpower