O_Y_UK_2015_05_

Intermediate

Side Crow/Crane Pose (Parsva Bakasana)

INTRODUCTION:

Parsva Bakasana (Side Crow/Crane Pose) is an arm balance that

builds upon the twist developed in Parivrtta Utkatasana. As with other

arm balance postures it will strengthen your arms, shoulders and core

as well as providing the benefits of a twist. Avoid if you have a lower

back or wrist injury as well as during pregnancy.

INSTRUCTIONS:

Start in Parivrtta Utkatasana (our beginners pose), and carefully

lower all the way down allowing your heels to lift as needed. Still in

your right side twist, place the hands down onto your mat. Keep your

hands shoulder distance apart, with your fingers spread wide and

firmly pressing the palms of the hands down into the mat. Draw your

elbows in, firming your shoulders. Start to lean your weight into your

hands, allowing your centre of gravity to shift forwards. You may stay

here for a few breaths, just leaning the weight into and out of the

hands as you become accustomed to this sensation. Eventually lean

the weight far enough into your hands so that your feet float up off

the mat.

Stay for 5 full breaths before repeating on the other side.

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