Parsva Bakasana – Side Crane Pose, Side Crow Pose

Introduction:

Parsva Bakasana is derived from the combination of the Sanskrit words Parsva(side or flank), Baka(crane, but commonly used as crow), and asana (posture or pose). It is called as Side Crane Pose or Side Crow Pose in English.

Preparatory poses for Parsva Bakasana are Pasasana and Marichyasana I; and the follow-up poses are Uttanasana and Adho Mukha Shvanasana.

It is an advanced level of Crow Pose (Bakasana). To practise this pose one should need arm strength and mind strength. It helps to build the concentration and focus.

Since it needs more body strength and flexibility, Please practise some warm-up poses and sun salutations before start to Parsva Bakasana pose.

Steps Involved:

1. Start with standing on the yoga mat.
2. Slowly squat into Utkatasana (Chair Posture).
3. As much as possible lower down into a brief squat.
4. Make sure that your big toes and knees touching.
5. Stand up on the balls of the feet.
6. Walk the hands over to your left.
7. In a perpendicular line to your knees, Place them shoulder width apart.
8. Bend into your elbows.
9. Draw your scapula onto your back.
10. Try to place the outer edge of the left thigh onto the right elbow.
11. Breathing should be normal.
12. Engage your core and hug your knees together.
13. Inhale; tilt your torso forward as you lift both your feet up off the floor.
14. Keep the hands constantly pressed against the floor
15. Extend through your spine.
16. Exit the pose by let your foot come to the floor.
17. Repeat all the above steps with the opposite direction.

Benefits:

• Strengthens the wrists, abdominal muscles, spine, shoulders and arms.
• Twisting your torso massages the abdominal organs.
• Improves confidence.
• Improves the digestion.
• Detoxifies the body.
• Tones the belly and spine
• Improves the balance, focus and concentration.
• Increases the wrist articulation and hand strength.
• It stretches the groins and upper back.
• Improves the flexibility in spine and lower back.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

• Back Injury
• Wrist Injury
• Hip problems
• Pregnant women
• Carpal tunnel syndrome

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Do not fear for falling while learning. It happens to almost every new learner. But with the right guidance you can master this pose very easily.