Page Crow
Side Crow (Parsva Bakasana) is an advanced yoga arm balance pose that strengthens the core, arms and wrists while improving balance and body control. This challenging pose requires both strength and flexibility and is ideal for yogis who want to challenge their balance.
Correct Form and Technique
To perform the Side Crow correctly, follow these steps:
- Start in a low squat with feet together and knees bent.
- Turn your torso to the right and place both hands flat on the floor to the right of your knees, shoulder width apart.
- Bend your elbows slightly and rest your left knee on your left upper arm. Try to rest the right hip on the right upper arm for added stability.
- Shift your weight forward and slowly begin to lift your feet off the floor, balancing your entire body weight on your arms.
- Hold the position for 5-10 seconds, or as long as you can balance, then switch sides.
Focus on your breathing and try to find stability in your core while keeping your gaze on a point in front of you for balance.
Common Errors
Avoid these typical Side Crow mistakes to ensure proper form and avoid injury:
- Too much distance between the hands: Keep the hands shoulder width apart, as too much distance can make the balance unstable.
- Lack of core strength: If you don't activate your core, it can be difficult to keep your balance. Be sure to engage abdominal and back muscles.
- Bent wrists: Keep the wrists stable and try to avoid overextension to protect the joints.
Modifications and Variations
If the Side Crow feels challenging, try these modifications to help build strength and balance:
- Block under your feet: Start with your feet on a yoga block to gain extra height and ease your balance as you shift your weight forward.
- Single Leg Side Crow: Start with only one leg lifted and keep the other leg in contact with the floor for better balance.
- Wall-Supported Side Crow: Practice up against a wall for extra support until you feel comfortable with the balance.
Repetitions and Duration
Hold the Side Crow for 5-10 seconds on each side and repeat the position 2-3 times. As you gain better strength and balance, you can try increasing the duration gradually.
Breathing tips
Inhale calmly through your nose as you lift your body up into the position. Keep your breath steady and focused as you balance, and try to lengthen your exhalation as you slowly lower your feet back to the floor.