Parsva Bakasana, also known as Side Crow Pose or Side Crane Pose, is an arm balance pose that requires strength, balance, and concentration. This pose is an intermediate to advanced level yoga posture that challenges both the physical and mental aspects of yoga practice.
How To Perform Parsva Bakasana (Side Crow Pose)?
Begin in a squatting position, with your feet close together and your knees bent.
Place your hands on the floor shoulder-width apart, and spread your fingers wide.
Lift your hips up and shift your weight onto your hands.
Twist your torso to the right, bringing your left arm outside your right thigh.
Bend your elbows and lower your chest toward the floor, shifting your weight forward onto your hands.
Lift your feet off the floor, bringing your knees up toward your armpits.
Straighten your arms and lift your hips up, balancing on your hands.
Look forward and hold the pose for several breaths.
To release, gently lower your feet back to the floor and return to a squatting position.
Modifications
It's important to warm up your wrists, arms, and shoulders before attempting this pose. You can also work on building strength and balance with preparatory poses such as Crow Pose and Side Crow Prep.
Blocks: Place blocks on either side of your mat and rest your hands on them to help you lift off the ground and create more space for your arms.
Wall: Use a wall to help you balance and support your legs as you practice the pose. Start by placing your hands on the floor and walking your feet up the wall until you feel stable enough to lift one leg off the wall and place it on your upper arm.
Forearm Support: If you're having trouble balancing with your hands on the ground, try placing your forearms on the ground instead. This can help you feel more stable and create more space for your legs.
One Leg at a Time: If you're having trouble lifting both legs off the ground, start by lifting one leg at a time and balancing on one arm.
Knee-to-Arm Variation: Instead of placing your shin on your upper arm, try placing your knee on your upper arm. This can help you feel more stable and allow you to work on building strength in your arms and core.
Benefits
Strengthens arms and wrists: Side Crow Pose requires you to hold your body weight on your arms and wrists, which can help strengthen them over time.
Tones the core: As you balance your body weight on your arms, you engage your core muscles, helping to tone and strengthen them.
Improves balance and coordination: Side Crow Pose requires a great deal of balance and coordination, and practicing it regularly can help improve both.
Stretches the hips and groin: The pose involves twisting the torso, which can help stretch and open up the hips and groin.
Develops mental focus and concentration: Holding a challenging pose like Side Crow requires mental focus and concentration, helping to develop these qualities over time.
It's important to note that these benefits may vary from person to person and should be practiced under the guidance of a qualified yoga teacher.
Contraindications
Wrist, elbow or shoulder injury: People with any injury or pain in the wrist, elbow or shoulder should avoid this pose as it can aggravate the injury.
Pregnancy: Pregnant women should avoid this pose as it involves deep twisting and balancing, which can be risky for the mother and the baby.
High blood pressure: People with high blood pressure should avoid this pose as it can cause a sudden increase in blood pressure due to the intense twisting and pressure.
Recent abdominal surgery: People who have recently undergone abdominal surgery should avoid this pose as it puts pressure on the abdominal area and can cause discomfort or pain.
It is always advisable to practice yoga poses under the guidance of a qualified yoga teacher, especially if you have any pre-existing medical conditions or injuries.
Chakras
Side Crow Pose, or Parsva Bakasana, primarily activates the Manipura chakra, which is located in the navel area and associated with personal power and transformation. The pose also stimulates the Svadhisthana chakra, which is located in the pelvic region and is associated with creativity and emotional balance.
The pose activates the Muladhara chakra, located at the base of the spine, which is associated with grounding and stability.
Dosha
Parsva Bakasana (Side Crow Pose) can be stimulating for all three doshas, but it may be particularly beneficial for balancing Kapha dosha.
Kapha dosha is associated with heaviness, lethargy, and stagnation, and the energizing and heating qualities of this pose can help to counteract those tendencies.
However, individuals with a Pitta or Vata imbalance may need to approach this pose with caution, as it can be intense and potentially aggravating for those doshas.
Dristhi
Forward
History of Parsva Bakasana
Parsva Bakasana, also known as Side Crow Pose, is a relatively modern yoga asana and does not have a significant history or traditional significance like many other ancient yoga poses. It was likely developed and popularized by modern yoga teachers as a challenging arm balance that requires strength, balance, and focus. The pose has become a popular inclusion in many yoga sequences and classes, particularly those with a vinyasa or power yoga style.
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