Page Crow

Side Crow Pose , also known as Parsva Bakasana , is a challenging arm balance that strengthens the arms , core , and improves balance and coordination . Combining a deep twist with an arm balancing exercise, this position helps build upper body strength and body awareness.

Correct Technique

How to perform Side Crow Pose:

1. Start in a deep squat with your feet together and your hands in prayer position in front of your chest.
2. Turn your torso to the right and place your left elbow on the outside of your right thigh.
3. Place your hands flat on the floor, shoulder width apart, and lift your elbows slightly up.
4. Shift your weight forward to your hands as you lift your feet off the floor, balancing on your arms.
5. Hold the position for 5-10 breaths , before slowly returning to the starting position.

Common Errors

• Lack of core activation: Make sure to use your core muscles to keep your balance stable.
• Incorrect hand placement: Keep your hands parallel and actively press them down to maintain balance.

Modifications and Variations

• Use a block: If you have trouble with balance, you can place a block under your feet for extra support.
• Advanced version: Try extending your legs into a Straight Leg Side Crow for a deeper challenge.

Repetitions and Sets

Hold Side Crow for 5-10 breaths , and repeat 2-3 times to strengthen balance and arms.

Breathing techniques

Breathe in deeply before moving your weight forward, and breathe out as you maintain your balance. Focus on controlled breathing to keep the body stable.

Visual Tips and Angles

Watch this video for a detailed tutorial on Side Crow Pose:

The video shows a detailed tutorial on how to master the Side Crow with proper form.