The Secret to Better Arm Balances?

Think relaxation, not strength.

By Jason Crandell

PARSVA BAKASANA (Side Crane Pose)

With your inner thighs together, begin in a deep squat. Twist your abdomen and upper body to the right and slip your left elbow to the outside of your right knee. As in the prep poses, fold your torso deeply into your legs and slide your left armpit to the outside of your right knee. As your twist deepens, put your hands on the floor just in front of your right thigh; they should be turned to the right at a 90-degree angle to your hips. Now engage your lower abdominal muscles and roll your belly to the right. Look at your right hip and lift it higher than your right elbow. Complement this action and set the stage for liftoff by moving your right elbow inward until your elbows are parallel to each other. As you did in Bakasana, shift your weight onto your hands. You may have to practice for a while by bringing more weight onto your hands than your feet. If you can, lift your feet off the ground, engage your lower abdominal muscles more strongly, and turn your navel toward your right ribs. As that supports your lift and deepens your twist, bring your awareness to your breath; it may shorten, but try to keep it smooth. When you've had your fill, release and switch sides.

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