Yoga · Advanced
Side crow
Parsva Bakasana
Also called Side crane, Twisted crow
Side crow is an arm balance where you twist in a squat and rest your stacked thighs on the back of one upper arm. It builds strength in the arms, wrists, and core, and it asks for a deep twist. Most people learn it after crow pose, one foot at a time.
How to do Side crow
- 1Start in a squat on the balls of your feet with your knees and feet together.
- 2Bring your palms together at your chest, twist to the right, and hook your left elbow outside your right thigh.
- 3Place your hands on the mat to the right of your feet, about shoulder width apart, with your fingers spread.
- 4Bend your elbows so they point back over your wrists, making a shelf with your upper arms.
- 5Rest your outer right thigh, close to the knee, on the back of your left upper arm, and keep your knees pressed together.
- 6Look at the floor a little ahead of your hands and lean forward until your feet feel light.
- 7Lift one foot, then the other, and draw your heels toward your seat.
- 8Hold for a few breaths, lower your feet with control, and repeat on the other side.
Common mistakes and how to fix them
The twist is too shallow, so the thigh slides off the arm.
Twist more deeply from your squat before your hands come down, so your outer thigh can sit firmly on your upper arm.
The knees separate and the legs drop.
Squeeze your knees and ankles together as if they were one leg, and draw your heels toward your seat.
The elbows splay out to the sides.
Draw your elbows in toward each other so they stay over your wrists and point straight back.
The weight stays back and the feet will not lift.
Look forward, not down, and lean your chest a little farther forward over your hands.
Modifications
- Practice the twisted squat with your elbow hooked outside your knee before you place your hands.
- Lift one foot at a time and keep the other toes on the floor.
- Set a folded blanket or cushion in front of your hands for confidence as you lean.
- Rest your outer hip on your other upper arm for a two-arm version with more support.
Benefits
- Strengthens the arms, wrists, and shoulders.
- Builds core strength through a twist.
- Develops balance and focus.
- Builds confidence for other twisting arm balances.
Breath
Exhale as you twist and again as you shift forward to lift. Keep the breath steady during the hold, and lower your feet if you notice yourself holding it.
Take care
Take care with wrist, elbow, shoulder, or back injuries, and warm up your wrists before you try the lift. Build from crow pose and a twisted squat first, and stop if you feel sharp pain.
Side crow questions
Is side crow harder than crow pose?
Most people find side crow harder, because it adds a deep twist and balances both legs on one arm. Get steady in crow pose first, then practice the twisted squat.
How do I stop falling forward in side crow?
Lean in slowly and keep your elbows bent over your wrists, so your arms work like a shelf. Place a cushion in front of your hands while you learn the lift.
Which arm do my knees go on in side crow?
Your thighs rest on the arm that crosses your body in the twist. If you twist to the right, your outer right thigh rests on the back of your left upper arm.
