Side Crane or Crow Pose (Parsva Bakasana)

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Video Duration:
1:00
  1. Come into a squat with the feet and knees together facing the left side of the mat
  2. Inhale the left arm to the ceiling then exhale the left outer upper arm to the outside of the right thigh
  3. Keeping the upper arm securely against the right upper thigh, place the hands on the floor shoulder distance apart and facing the front of the mat
  4. Make sure the wrist creases are parallel to each other and to the front border of the mat
  5. Extend the sternum away from the navel to shift forward so the elbows stack over the wrists
  6. Lift the heels towards the buttocks while rolling the heads of the upper arms back and up away from the floor
  7. The right outer thigh is perched upon the shelf of the left upper arm
  8. The right elbow pins into the midline but does not support the right hip
  9. Hold for 5-10 breaths and then either release the feet to the floor or open the legs into Eka Pada Koundynasana 1
  10. Repeat on the other side

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