Share tips on how to pose on the side of the crow!
Hello friends! How are you; I hope you are enjoying your morning so far! I do a quick workout and then I’m off to work here..our floors are being replaced and that means we have to move everything downstairs. It’s a mess, but it’ll be amazing when it’s done!
For today, let’s talk about yoga stuff. Yoga has been something I’ve felt consistently for many years. I can’t believe I started exercising 20 years ago!! I have enjoyed my yoga journey, especially the yoga teacher training. It taught me a lot about patience, presence and grace. Sometimes a yoga practice is amazing and other times, it is incredibly difficult and challenging.
One of my favorite hand balances: Side Crow! In today’s post, I thought I’d do a lil how-to for this post if it’s something you’re working on.
Exploring different yoga postures not only diversifies your practice, but also builds physical strength in different parts of your body. Side Crow Pose, also known as Parsva Bakasana or “twisted crow pose,” is a powerful arm-balancing pose that not only strengthens your upper arms, core, and wrists, but also engages your lower body in a deep twist.
*Note: it’s helpful to watch this pose with a certified yoga instructor so they can check your form and give you tips!
Lateral Crow Pose in Yoga
Side Crow Pose is an advanced hand balance that involves lifting your feet off the floor and deeply bending your elbows while maintaining a deep twist.
It’s a variation of Crow Pose, but with a more challenging twist, literally. Although it can be intimidating at first, mastering the Side Crow pose is deeply rewarding and satisfying.
Here are some tips to get you started! As always, move in a range that works for your body. Talk to a doctor before making any fitness changes.
Benefits of Side Crow Pose
Builds upper body strength
Engages the core muscles
It enhances balance and coordination
Improves focus and concentration
It stimulates digestion
How to do Side Crow Pose: Step by Step
Step 1: Chair pose to twist the torso
Begin in a chair pose, bringing your palms together at heart center. Begin twisting your torso to the side, hooking one elbow outside the opposite knee.
Step 2: Deep Squat and Palm Placement
Lower your hips into a deep squat, bringing your hands down to the floor. Place your palms shoulder-width apart, fingers apart. Create a deep bend in the elbows, creating a “shelf” for your legs.
Step 3: Raise your legs
Keep the deep bend in your elbows as you begin to transfer the balance to your hands. Gently lift your feet off the floor, just a few inches at first. This will help you feel the balance and strength required for the pose.
Step 4: Holding the pose
Maintain a deep bend in your elbows as you continue to lift your legs higher off the floor. Find a focal point to look at to help with balance. Hold the pose for a few breaths, feeling the engagement in your core and the strength in your arms.
Step 5: Explore variations
Once you feel stable in Side Crow Pose, you can explore variations such as extending both legs in front of you, creating a straight line from your head to your heels. Keep the deep twist in your torso and focus on keeping your core and arms engaged.
Step 6: Release and rest
To release from the pose, gently lower your feet back to the floor and twist your torso. Take a moment to rest in a seated position, bringing your palms close to the heart center and take a few deep breaths.
Remember to approach this pose with patience and awareness. It’s important to listen to your body and not push yourself into a position that feels uncomfortable or unsafe
Variations of side crows
Side crow with one leg extended
In this variation, you extend one leg back while holding the pose. This requires more core strength and balance.
Side crow with both legs outstretched
Stretch both legs, straightening as much as possible.
Side raven with a deep twist
Focus on creating a deep twist in your torso, rotating your chest toward your bent arms. This variation enhances the mobility of the spine.
Side Crow Pose is a challenging yet deeply rewarding yoga pose that takes practice to master. Remember to listen to your body and approach the pose with patience and persistence. You got this!
For more yoga flows and strength workouts, check out our 30 Minute Yoga Strength Workout and Strength Yoga.
Tell me, friends: what’s your favorite yoga pose?
xo
Gina
