PARSVA BAKASANA (SIDE CRANE POSE)
Begin in a deep squat with
your inner thighs together.
Twist your abdomen and
upper body to the right and
slip your left elbow to the
outside of your right knee. As
in the prep poses, fold your
torso deeply into your legs
and slide your left armpit to
the outside of your right knee.
As your twist deepens, put
your hands on the floor just in
front of your right thigh; they
should be turned to the right
at a 90-degree angle to your
hips. Now engage your lower
abdominal muscles and roll
your belly to the right. Look
at your right hip and lift it
higher than your right elbow.
Complement this action andset the stage for liftoff by
moving your right elbow
inward until your elbows are
parallel to each other.
As you did in Bakasana, shift
your weight onto your hands.
You may have to practice
for awhile by bringing more
weight onto your hands than
is on your feet. If you can,
lift your feet off the ground,
engage your lower abdominal
muscles more strongly, and
turn your navel toward your
right ribs. As that supports
your lift and deepens your
twist, bring your awareness
to your breath; it may shorten,
but try to keep it smooth.
When you’ve had your fill,
release and switch sides.the pose
YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH YOGAJOURNAL.COM 31