Sanskrit Name: Parsva Bakasana (bahk-AHS-anna)
Parsva = Side
Baka = Crane
Asana = Pose
:: Begin with your knees bent in a half-squat. Your thighs should be parallel to the floor.
:: Twist your torso to the right.
:: Bring your lower left ribs across toward your right thigh as much as possible.
:: Slide the back of your left arm to the outside of the right thigh, ideally bringing it as close to the armpit as possible.
:: Rest the back of your right arm on your right thigh.
:: Plant your hands firmly on the ground.
:: Slowly shift your weight into either both arms as they rest on your thighs. This creates a shelf. Or, only rest your left arm on your thigh as your right arm is still lifted.
:: Your arms should look like Chaturanga arms and your hands should be planted shoulder-width distance apart.
:: As you shift weight into your arms, engage your core strongly and begin to lift your legs.
:: Gaze about six inches to a foot in front of you.
:: Keep your knees bend or your legs out to the side creating a straight line, or open them out in a split-like shape.
Benefits: Side Crow Pose strengthens the arms, wrists and abdominal muscles, while toning the belly and spine and improving sense of balance.
Contradictions: Be careful practicing this pose if you have a wrist or lower back injury.
Know your Asana: After you master this pose, try jumping from Side Crow to Chaturanga.