Side Crane (Crow)
Maya - Pose Assistant
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Benefits
Side Crane Pose (Parsva Bakasana), or Side Crow, is an advanced twisting arm balance building significant strength in arms, wrists, and core (especially obliques). It improves balance, focus, and offers a deep, detoxifying spinal twist.
Practice Guide
Start in a squat, feet/knees together. Twist torso right. Bring left elbow outside right thigh.
Place hands shoulder-width apart on floor to right. Spread fingers.
Lean forward, bend elbows back (like Chaturanga). Rest outer left thigh on right upper arm shelf. Left knee might touch left upper arm.
Gaze forward or slightly left. Shift weight fully into hands.
Press into hands, engage core/obliques, lift both feet. Draw heels toward glutes, squeeze legs.
Lift hips, maintain twist. Hold, breathe. Exit: lower feet, untwist. Repeat left.
Modifications
Rest outer thigh on one arm and outer knee on other arm for more support initially
Use block under forehead for support/confidence
Practice lifting one foot at a time
Enter from Revolved Chair by placing hands down
Safety Notes
⚠Acute wrist, elbow, or shoulder injuries
⚠Sacroiliac joint instability or pain
⚠Lower back pain (especially disc-related)
⚠Pregnancy
⚠High blood pressure
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.