Use this three-pose prep to wake up Parsva Bakasana's key players and get geared up for takeoff.
Side Crow is an alluring arm balance, but try it once and you’ll probably see the old “if at first you don’t succeed” mantra applies to this asana (like many others). The following three poses will prepare you by bringing awareness to the areas of the body that need to be opened, strengthened, and awakened to bring the arm balance to life. Enjoy your flight!
See also 3 Steps to Prep Your Core for Side Crow (Crane) Pose
Reclining Side Crow
Supta Parsva Bakasana
Lie on your back and pull your knees tight to your chest. Do a simple spinal twist to each side for 8 breaths. Return to center keeping your knees close to your chest. Begin to lower the knees together as a team toward a spinal twist, but stop when you’re halfway to the ground (you’ll feel your core fire up). Hug the legs tight together. Curl up and extend both of your arms shoulder-width apart in front of you. Pull the knees tighter toward your chest so that your right outer arm touches your left outer leg. Hold for 5 breaths and switch sides.
See also Prepare for Liftoff in Side Crow Pose