Side Crow Pose in Yoga

Sharing tips on how to get side crow pose!  

Hi friends! How are you? I hope you’re enjoying the morning so far! I’m getting in a quick workout and then getting to work here.. our floors are being replaced and that means we have to move everything downstairs. It’s a mess, but will be amazing when it’s done!

For today, let’s talk about yoga things. Yoga has been something that has felt consistently good to me for many years. I can’t believe I started practicing 20 years ago!! I’ve loved my yoga journey, especially yoga teacher training. It’s taught me a lot about patience, presence, and grace. Sometimes a yoga practice feels amazing, and other times, it feels incredibly difficult and challenging.

One of my favorite arm 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 poses not only diversifies your practice but also builds physical strength in various parts of your body. The Side Crow Pose, also known as Parsva Bakasana or the ‘twisted crow pose’, is a powerful arm-balancing posture 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 go over this pose with a certified yoga instructor, so they can check your form and give you tips!

Side Crow Pose In Yoga

The Side Crow Pose is an advanced arm balance that involves lifting your feet off the floor and bending your elbows deeply while maintaining a deep twist.

It’s a variation of the Crow Pose, but with a more challenging twist, literally. While it can be intimidating at first, mastering the Side Crow Pose is deeply satisfying and rewarding.

Here are some tips on getting started! As always, move within a range that works for your body. Talk with a doctor before making any fitness changes.

Benefits Of Side Crow Pose

Builds upper body strength

Engages core muscles

Enhances balance and coordination

Improves focus and concentration

Stimulates digestion

How To Do Side Crow Pose: Step by Step

Step 1: Chair Pose to Twisting Torso

Start in a Chair Pose, bringing your palms together at heart center. Begin to twist your torso to the side, hooking one elbow outside the opposite knee.

Step 2: Deep Squat and Palms Placement

Sit your hips down lower into a deep squat, bringing the hands down to the floor. Place the palms shoulder-width apart, fingers spread wide. Create a deep bend in the elbows, making a “shelf” for your legs.

Step 3: Lifting Your Feet

Keep the deep bend in your elbows as you start to transfer balance into your hands. Gently lift your feet off the floor, just a couple of inches at first. This will help you get a feel for the balance and strength required for the pose.

Step 4: Holding the Pose

Maintain the deep bend in your elbows as you continue to lift your feet higher off the floor. Find a focal point to gaze at to help with balance. Hold the pose for a few breaths, feeling the engagement in your core and the strength in your upper arms.

Step 5: Exploring Variations

Once you feel stable in Side Crow Pose, you can explore variations like extending both legs out 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 the engagement in your core and arms.

Step 6: Release and Rest

To release from the pose, gently lower your feet back down to the floor and untwist your torso. Take a moment to rest in a seated position, bringing your palms together at heart center, and take a few deep breaths.

Remember to approach this pose with patience and mindfulness. It’s important to listen to your body and not force yourself into a position that feels uncomfortable or unsafe

Side Crow Variations

Side Crow With One Leg Extended

In this variation, you extend one leg back while maintaining the pose. This requires more core strength and balance.

Side Crow With Both Legs Extended

Extend both legs, straightening as much as possible.

Side Crow With Deep Twist

Focus on creating a deep twist in your torso, rotating your chest towards your bent arms. This variation enhances spinal mobility.

The 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 perseverance. You’ve got this!

For more yoga flows and strength-building workouts, check out my 30-minute power yoga and yoga strength workout.

Tell me, friends: what’s your favorite yoga pose?

xo

Gina

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