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    Person practising Side Crow Pose (Parsva Bakasana), balancing on both hands with the knees bent and legs lifted to one side.
    Teacher: Rachel Skipper
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    Side Crow Pose (Parsva Bakasana)

    A compact yet powerful arm balance that brings together core strength, coordination, and a deep twist.

    Category: Arm Balance / Twist

    Difficulty: Advanced

    Sanskrit/Pronunciation: Parsva Bakasana (PARSH-vah bah-KAHS-uh-nuh)

    Main Focus: Arms, Wrists, Core, Shoulders, Obliques

    Props: Yoga Mat, Yoga Brick

    Side Crow Pose (Parsva Bakasana) is a challenging arm balance that combines upper-body strength, core stability and a deep twist. Practised by twisting the torso and shifting the weight forwards into the hands before lifting the feet from the floor, the pose requires strength through the arms and shoulders alongside control through the core. Building the pose gradually can help develop the balance, coordination and confidence needed to find stability in the full expression.

    How to Practise
    1. Begin in a squat with feet together and knees slightly apart
    2. Bring your hands to prayer at the chest and twist to the right, bringing your left elbow across to the outside of your right thigh
    3. Place both hands shoulder-width apart on the mat, fingers spread wide
    4. Shift your weight into your hands, bend the elbows, and begin to lean forward
    5. Hug your knees together and lift your feet off the floor, balancing on your arms
    6. Keep the gaze forward and core engaged
    7. Hold for a few breaths, then lower and repeat on the other side
    Benefits
    • Strengthens arms, shoulders, and wrists
    • Engages the obliques and deep core muscles
    • Improves balance and body awareness
    • Builds mental focus and confidence
    Modifications
    • Practise with a brick under the forehead or hip for support
    • Keep toes on the floor at first while shifting weight into the hands
    • Use a bolster under the side you're twisting towards for safety
    • Avoid if you have wrist, elbow, or shoulder injuries

    Props to Support Side Crow Pose (Parsva Bakasana)

    Props can provide additional support and help build confidence when exploring Side Crow Pose. Place a yoga brick beneath the feet to raise the floor, making it easier to shift the weight forwards into the hands and find the balance point before lifting the feet. A brick can also be positioned in front of you as a visual reference or supportive landing point while developing confidence in the arm balance.

    sustainable eco friendly natural cork yoga block brick prop
    Cork Brick
    £15.00
    Yogamatters Organic Cotton Small Rectangular Buckwheat Bolster
    Organic Cotton Small Rectangular Buckwheat Bolster
    £32.00
    Yogamatters Thrive PU Yoga Mat
    Thrive PU Yoga Mat
    £65.00