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How to Do Parsva Bakasana (Side Crow Pose)
Parsva Bakasana, also known as Side Crow Pose, is an advanced arm-balancing yoga posture that improves balance, core strength, and upper-body stability. Follow these steps carefully and practise under the guidance of a qualified yoga instructor, especially if you are a beginner.
Steps to Perform Parsva Bakasana
- Begin in Malasana (Garland Pose). Keep your feet parallel and approximately hip-width apart, with all toes firmly resting on the floor.
- Place your elbows against the inner thighs and abdomen to prepare for the arm balance.
- Inhale and gently push the elbows outward. Feel a stretch through the inner thighs while keeping the spine upright.
- Bring the palms together in Namaskar Mudra and close your eyes. Take 2-3 slow, steady breaths while maintaining Malasana.
- Open the thighs and relax the hips. Exhale and place both palms firmly on the floor in front of your feet.
- Press the palms into the floor and lift the chest while transitioning through Uttanasana (Standing Forward Bend). Draw the chest towards the thighs.
- Hold the position for 3-4 breaths. Press the arms downward while lengthening the lower back upward. Keep the shoulders and chest open.
- Bring the knees close to the armpits and position the back of the upper arms firmly against the thighs.
- Rise onto the balls of the feet and adjust the knees comfortably over the arms. Gradually shift the body weight onto the hands and arms.
- Inhale and lean the torso forward. Shift the weight onto the wrists and arms while engaging the abdominal muscles.
- Exhale and lift both feet together towards the right side of the body.
- Keep the legs together and positioned behind the right arm, with the knees bent as you establish balance.
- With slow and controlled breathing, lift the torso and gradually straighten the arms as much as comfortable.
- Once balanced in Parsva Bakasana (Side Crow Pose), extend the legs backwards while keeping your gaze forward. Looking ahead can help maintain stability and balance.
- Hold the final pose for 1-2 breaths initially. Gradually increase the duration to 4-6 slow breaths as your strength and balance improve.
- Slowly lower the feet to the floor and return to a comfortable position. Repeat the posture on the opposite side.
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Benefits of Parsva Bakasana (Side Crow Pose)
Regular practice of Parsva Bakasana may provide the following benefits:
Promotes proper spinal alignment by enhancing the natural vertebral curve.
Reduces fat around the stomach and axillary regions.
Builds strength in the arms, wrists, and forearms.
Strengthens the shoulders and upper-body muscles.
Supports better spinal alignment and posture.
Engages the abdominal and side-body muscles.
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Indications
Parsva Bakasana should be practiced to support:
Improvement in overall muscle strength.
Strengthening of the hands, wrists, and shoulders.
Development of balance, coordination, and core stability.
Note: People recovering from paralysis or living with paraplegia should practice this posture only under the guidance of a qualified healthcare or yoga professional.
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Contraindications
Avoid or modify Parsva Bakasana in the following conditions:
Abdominal injuries or recent abdominal pain.
Shoulder, wrist, arm, or forearm injuries.
Arthritis or other conditions that affect joint movement or stability.
During pregnancy.
During the postnatal recovery period, particularly before adequate recovery from childbirth.
After abdominal surgery until cleared by a qualified healthcare professional.
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Who Can Practice Parsva Bakasana?
Parsva Bakasana is an advanced yoga posture and is generally more suitable for adults with adequate strength, flexibility, and previous yoga experience.
This advanced yoga posture is generally intended for adults over 18 years of age.
Beginners should learn this pose under the supervision of a qualified yoga instructor.
Who Should Avoid Parsva Bakasana?
Older adults, pregnant women, people with recent injuries or surgery, and individuals with limited strength or balance should avoid practicing Parsva Bakasana.
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Final Pose Picture
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