Side Crow Pose
Parsva BakasanaAn arm balance with both knees stacked on one upper arm. Combines a deep closed twist with the shoulder and trunk strength to hold the body off the floor.
- 01Squat with the feet and knees together and twist the ribcage to one side.
- 02Place both hands on the mat shoulder-width apart, level with each other, arms outside the twisted knees.
- 03Bend both elbows to ninety degrees and rest the outer thigh on the upper arm on that side.
- 04Shift the weight forward over the hands and lift the feet, keeping the knees together.
- 05Hold three to five breaths, lower the feet, and repeat on the other side.
- 01Get the twist fully before you take any weight into the hands.
- 02Both elbows bent equally — level shelf.
- 03Shift the chest forward past the hands to counterweight the legs.
- 01Trying to lift before the twist is complete, which leaves the thighs with no shelf to rest on.
- 02Letting one elbow straighten, which tilts the platform and slides the legs off.
- 03Perching the hip on a single elbow, which concentrates the load on one joint instead of both arms.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.