Yoga Posture    Free Yoga Video and Lessons    yoga positions   
Arm Balance Yoga Position - Tadasana Yoga Pose - Learn To Flow Vinyasa Yoga - Office Yoga Exercise Common poses Downward Dog pose, Cobra pose, Headstand pose, Shoulderstand pose, Warrior 1 pose, Warrior 2 pose, Triangle pose, Half Moon pose, child pose, Cat Pose, Bridge Pose

Yoga posture - Parsva Bakasana

Translation: Side Crane Pose (Side Crow Pose)
This is quite an intense stretch in the lower back. It may be a good idea to first stretch in a lying spinal twist (Ardha Jathara Parivarttanasana) or seated spinal twist (Upavistha Parivrttasana) to prepare the discs.


This posture requires good upper body strength. There is a way to get into the pose by placing the elbow into the sides of the ribs. The lower arms bones (ulna and radius) act as supporting beams and the yoga pose Side Crane needs less arm strength.



The Side Crane (Windows)
The Side Crane (Mac)

Decide which way you want to use the feet. You can point the toes, ballpoints of the toes or the heels.

Benefits
The arms and wrists get stronger from Side Crow. The ability to rotate the lower back increases and so does the strength necessary for rotation.

Common Faults
The shoulders are hard to align. Try to glance down and back at the shoulder alignment.

bakasana crane

Vinyasa Yoga Sequencing and Flowing
Some easy yoga postures to transition from and to:
Yoga Posture Janu Sirsasanachair pose utkatasanacat pose flowBalasana child poseVirasana Hero PoseDownward Facing Staff PoseYoga Posture Samabhasanachaturanga dandasanaastangasanaKoundinyasanahandstand adho Mukha vrksasanahandstand scorpion
Parsva Bakasana, Utkatasana, Cat Flow ,Balasana, Virasana, Adho Mukha Dandasana, Upavistha Parivrttasana, Chaturanga Dandasana, Astangasana, Koundinyasana, Adho Mukha Vrksasana, Bhuja Vrischikasana

Yoga Teacher Tips
This pose is much easier to perform with one elbow into the ribs. It requires less arm strength and gives students the confidence they need to progress in arm balances.


Printable Card

 sun salutation
Surya Namaskara