Side Crane or Crow Pose (Sanskrit: Pārśva Bakāsana / पार्श्व वकासन)
Parsva Bakasana (Pārśva Bakāsana) is a variation of Bakasana or the Crane Pose. The word ‘Parsva’ means side or flank and ‘Baka’ means a crane (wading bird). While we practice Bakasana our body resembles a crane, thus the name. Side Crane Pose is done by tucking the legs sideways instead of keeping them in the center. It might sound difficult, but many people actually find this variation easier as compared to the original pose. This is so because, in Parsva Bakasana, the position of our arms creates a support system for the legs.
Instructions for Doing the Side Crane Pose
- Start by getting into the final position of Salamba Sirsasana II with your palms firmly placed on the ground along with the top of your head. Keep your elbows bent and straighten up your legs towards the ceiling.
- Now, with an exhalation, bend the knees in a way so that your thighs come in contact with your stomach and chest. While doing this, make sure your thighs, as well as your feet, are joined together.
- Turn your legs and the torso obliquely towards the right side, resting the left thigh on the backside of your upper right arm as close to your armpit as it is possible for you. Find your balance in this position.
- When you feel confident enough, exhale and lift your head off the floor by tightening the muscles of your diaphragm and straightening your arms to balance on your palms.
- Hold this position for a few breaths and then again bend your elbows, resting the head on the floor. From here, reassume Salamba Sirsasna II position.
- Again, bend your knees and turn your legs and the torso obliquely towards your left side this time, resting the right thigh on the backside of the upper left arm.
- Again, repeat step 4 for this side and hold for a few breaths and then again come back to Salamba Sirsasana II.
- Now, either gently bring your legs back to the floor to release the asana or get into Urdhva Dhanurasana before standing up in the Tadasana position.
Benefits of Doing Parsva Bakasana
- Since it’s a powerful arm balance, it tones and strengthens the wrists, arms, biceps, triceps, shoulders, and neck.
- It also works on the core muscles and boosts the digestion and detoxification process.
- The sense of balance and coordination increases along with the will power and self-belief.
- It’s also great for spinal health and brings you mental clarity.
Precautions
- Those with a wrist, elbow, shoulder, neck, or spinal injury should not attempt this asana.
- If you have carpal tunnel syndrome or in case you are pregnant, then too, please avoid this pose.