Traditional

Side Crow Pose

Parsva Bakasana

Twist the torso and shift weight into the hands as both feet lift.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: No-props
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Side Crow Pose: Come into a squat and twist the torso to one side. Place both hands on the floor beside the hip. Lean forward and lift the feet as the thighs rest on the upper arms. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Side Crow Pose: Lower the feet back to the floor with control. Untwist and return to a squat before changing sides. Pause in a neutral position for a moment before continuing.