Side Crane (Crow) Pose (Parsva Bakasana)

Interesting Fact: Side Crane Pose, or Parsva Bakasana, is a challenging arm balance that combines the elements of a deep twist and a powerful arm balance. It is a variation of the traditional Crow Pose (Bakasana) and requires significant core strength and flexibility.

Benefits of Side Crane Pose

Physical Benefits:

• Strengthens: Enhances the strength of the arms, shoulders, wrists, and core.
• Flexibility: Improves spinal flexibility and stretches the back and groin muscles.
• Balance: Develops a sense of balance and coordination.
• Digestive Health: Massages the abdominal organs, aiding in digestion.

Energetic Benefits:

• Focus and Concentration: Calms the mind and improves mental focus.
• Energizing: Invigorates the body and boosts energy levels.

Contraindications

Avoid Side Crane Pose if you have:

• Wrist, shoulder, or elbow injuries
• Lower back issues
• High blood pressure
• Pregnancy
• Carpal tunnel syndrome

Practice Guide

Dristi (Gaze): Focus your gaze slightly ahead of you to maintain balance and alignment.

Bandhas (Energy Locks):

• Mula Bandha: Engage the root lock by contracting the pelvic floor muscles.
• Uddiyana Bandha: Engage the abdominal lock by drawing the navel towards the spine.

Mudras (Hand Gestures):

• Anjali Mudra: Place your hands in a prayer position at your heart before entering the pose to set an intention.

Counter Pose: Child’s Pose (Balasana) is an excellent counter pose to release any tension in the wrists and shoulders.

Performing Side Crane Pose

1. Preparation:
   • Begin in a standing position with your feet hip-width apart.
   • Bend your knees and lower your hips into a squat, bringing your hands to the floor in front of you.
2. Entering the Pose:
   • Place your hands shoulder-width apart on the floor, fingers spread wide.
   • Rotate your upper body to the right, aligning your shoulders with the right side.
   • Lift your hips slightly and bring your knees to the backs of your upper arms.
   • Lean forward, shifting your weight onto your hands.
3. Alignment:
   • Squeeze your knees against your upper arms and lift your feet off the floor. Keep your gaze slightly ahead of you.
   • Engage your core and maintain a steady breath.
4. Holding the Pose:
   • Keep your arms strong and engaged.
   • Hold the pose for 5-10 breaths, maintaining balance and focus.
5. Exiting the Pose:
   • Slowly lower your feet back to the floor. Release your hands and come back to a standing position.
   • Transition into Child’s Pose (Balasana) to counterbalance the pose.

Pro Tips

• Avoid Strain: If you feel any strain in your wrists or shoulders, come out of the pose immediately.
• Use Props: Place a block under your hands if you need extra height to lift your hips.
• Engage Core: Keep your core engaged to maintain stability and balance.