The deep, wringing twist that Parsva Baka sana requires allows you to cultivate
greater strength and awareness in your abdominals (particularly your obliques),
and creates a healthy squeezing action in the digestive organs. But, alas, if your
hips are tight and your spine doesn’t rotate easily, Parsva Baka sana will be a real
downer. Tension in these crucial areas will pull you out of the pose, and you’ll
fatigue early because you’ll be struggling against your body’s resistance.Your first prep pose, Marichyasana III, is intended to create greater movement and ease
in your hips and back. Regularly practicing additional hip openers, such as Eka Pada
Rajakapotasana (One-Legged King Pigeon Pose), Gomukhasana (Cow Face Pose), and
Ardha Padmasana (Half Lotus Pose), will also help.And while we don’t often think of standing poses as helpful for arm balances, the second
prep pose, a variation of Parivrtta Parsvakonasana (Revolved Side Angle Pose), is a great
warm-up. It twists the torso deeply, opens the outer hips, and gives you an opportunity
to focus on balance. Other useful warm-ups include Parivrtta Trikonasana (Revolved Tri-
angle Pose) and Parivrtta Ardha Chandrasana (Revolved Half Moon Pose).Parsva Bakasana
(Side Crane Pose)
ON THE WAY TO
prep pose II
prep pose I
PARIVRITTA PARSVAKONASANA
(REVOLVED SIDE ANGLE POSE)
Start in a lunge with your right foot for-
ward between your hands and your left
knee on the ground, toes tucked under.
Place your right knee over your right
ankle so your shinbone is vertical, then
step your left knee back so you get a
moderate stretch in the left thigh. Now
rotate your trunk to the right and slide
your left elbow to the outside of your
right knee. (Your back heel should be
lifted.) Gently deepen the twist by slid-
ing your left elbow farther down the
outside of your knee and rotating the
belly, ribs, and chest. Bring your palms
together in front of your chest and press
the top hand strongly into the bottom
one. Soften, and receive the breath
moving into your body. Observe how
your body seeks balance and how your
mind reacts. Be patient with yourself!MARICHYASANA III
Straighten your left leg in front of you
and bend your right knee until your calf
and thigh touch and your shin is per-
pendicular to the floor. Place your right
foot in line with your sitting bone. Wrap
your left arm around the front of your
right shin and swing your right arm
behind you. Elongate the left side of
your lower back away from your hips,
rotate your spine to the right, and gen-
tly puff out your chest.
Deepen the pose by sliding your left
armpit to your outer right knee. Focus
on this movement, essential to the
elasticity needed for Parsva Bakasana.
Close the space between your armpit
and outer knee as much as you can
with ease. Play with micro movements
until your spine rotates evenly and
gracefully, like a spiral staircase. After
10–15 breaths, change sides.30 YOGAJOURNAL.COM YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH