Side Crow
Parsva Bakasana
PARSH-vah bahk-AH-sah-nah
Quick check: do you know this pose?
Side Crow (Parsva Bakasana) is a advanced inversions yoga pose that strengthens the arms, wrists, and shoulders.
A challenging arm balance that combines a deep twist with the strength of Crow Pose. The knees stack and turn to one side, resting on the back of the upper arm while the hands support the weight of the body. Side Crow builds core strength and focus, and it should only be approached once Crow Pose feels steady.
How to do Side Crow
- Begin in a deep squat with your feet together and your knees together. Bring your hands to prayer at your chest and twist to the right, hooking your left elbow outside your right thigh.
- Place your hands on the floor, shoulder-width apart, in front of your right hip. Spread your fingers wide, with the middle fingers pointing forward.
- Bend your elbows to about 90 degrees, like in Chaturanga. Rest your outer right thigh on the back of your left upper arm, as close to the armpit as you can.
- Shift your weight forward into your hands, gaze at a spot ahead of you, and lift one foot and then the other. Squeeze the knees and feet together and engage your core firmly.
- Hold for a few breaths, then lower the feet gently. Come out the same way you went in, and repeat on the other side.
Benefits of Side Crow
- Strengthens the arms, wrists, and shoulders
- Builds deep core and oblique strength
- Improves balance and body control
- Twists and tones the spine
- Develops focus and courage
Muscles Engaged
Modifications & Variations
- Place a block under the feet or a cushion in front of your face for confidence
- Practice the twisted squat with the hands on the floor, keeping the feet down
- Lift only one foot at a time while building strength
Cautions
- Avoid with wrist injuries or carpal tunnel syndrome; the wrists carry most of your weight
- Avoid with shoulder or elbow injuries, and with acute neck or back pain
- Not recommended during pregnancy; practice on a mat with a cushion in front of you to land softly
Breathing tip: Pair this pose with Ujjayi Breath for flow sequences or Equal Breath for longer holds. Explore all breathing techniques →
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Consult your doctor before starting any new exercise program, especially if you have injuries or health conditions. Always practice under the guidance of a qualified yoga instructor.
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