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.
Decide which way you want to use the feet. You can point the toes, ballpoints of the toes or the heels.
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.
The shoulders are hard to align. Try to glance down and back at the shoulder alignment.
Vinyasa Yoga postures to transition from and to:
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.