We’re sharing tips on how to do Side Crow Pose!
Hello friends! How are you? I hope you’re enjoying the morning so far! I’m doing a quick workout and then I get to work here…our floors are being replaced and that means we have to move everything downstairs. It’s a mess, but it will be amazing when it’s finished!
For today, let’s talk about yoga things. Yoga has been something that has always felt good to me for many years. I can’t believe I started practicing 20 years ago!! I loved my journey in yoga, especially yoga teacher training. It has taught me a lot about patience, presence, and grace. Sometimes a yoga practice feels incredible and other times, incredibly difficult and challenging.
One of my favorite arm scales: the side crow! In today’s post, I thought I’d do a little tutorial 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. Side Crow Pose, also known as Parsva Bakasana or ‘Twisted Crow Pose,’ is a powerful arm-balancing pose that not only strengthens the upper arms, core, and wrists, but also engages the lower back. lower body in a deep turn.
*Note: It’s helpful to review this pose with a certified yoga instructor so they can check your form and give you advice!
Crow Side Pose in Yoga
Side Crow Pose is an advanced arm balance that involves lifting your feet off the ground and deeply bending your elbows while maintaining a deep twist.
It’s a variation of the crow pose, but with a more challenging twist, literally. While it may be intimidating at first, mastering Side Crow Pose is deeply satisfying and rewarding.
Here are some tips to get you started! As always, move within a range that works for your body. Talk to a doctor before making any changes to your physical condition.
Benefits of Side Crow Pose
Build upper body strength
Involves the core muscles
Improves balance and coordination.
Improves focus and concentration.
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 the heart center. She begins to turn her torso to one side, hooking one elbow outside of the opposite knee.
Step 2: Palm Placement and Deep Squats
Sit your hips down into a deep squat, lowering your hands to the floor. Place your palms shoulder-width apart and your fingers spread wide. Create a deep bend in your elbows, forming a “shelf” for your legs.
Step 3: Raise your feet
Keep your elbows deeply bent as you begin to transfer balance to your hands. Gently lift your feet off the ground, just a few inches at first. This will help you get an idea of the balance and strength needed for the pose.
Step 4: Maintain the posture
Maintain a deep bend in your elbows as you continue to lift your feet 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 upper 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 head to heels. Keep the twist deep in your torso and focus on maintaining engagement in your core and arms.
Step 6: Release and Rest
To exit the pose, gently lower your feet to the floor and uncurl your torso. Take a moment to rest in a sitting position, bringing your palms together at your heart center, and take a few deep breaths.
Remember to approach this posture with patience and attention. It is important to listen to your body and not force yourself into a position that is uncomfortable or unsafe.
Side Crow Variations
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 extended
Extend both legs, stretching them as much as possible.
Side crow with deep turn
Focus on creating a deep twist in your torso, rotating your chest toward your bent arms. This variation improves spinal mobility.
Side Crow Pose is a challenging but deeply rewarding yoga pose that requires practice to master. Remember to listen to your body and approach the posture with patience and perseverance. You got this!
For more yoga flows and strengthening workouts, check out my 30-minute yoga strength workout and power yoga.
Tell me friends: what is your favorite yoga pose?
xo
gina
