Side crane pose (Parsva Bakasana in Sanskrit) is an advanced arm balance pose. This asana requires upper body strength and balance.
There are several benefits to side crane pose. This asana strengthens the upper body, including arms, shoulders and wrists. In addition, the back is strengthened and the twisting motion offers additional benefits.
Begin by moving into a half squatting position on your mat with your heels touching the floor and your hands resting on the mat. Take your left arm and move it to the outside of the right thigh.
Begin to twist your body to the right. Twist your torso and bring the right thigh to the left ribs. Continue to twist and bring your left arm to the right thigh. Breathe and alternate between back bending and twisting to get the best rotation possible. Keep your left upper arm and armpit as close to the right hip and thigh as possible.
Once you have fully twisted into the position, you will be ready to lift your feet off the mat. Squat deeply and place the left palm outside the right foot and keep your left arm supported into the right thigh. Using the elbow into the ribs can also help you stabilize in this pose. This will help you maintain your balance as you shift the balance to your abdomen, supported between the two hands and begin to lift your feet off the floor.
Keep your feet together and press the inside edge of the feet together. Straighten your right arm completely and keep the left slightly bent to prevent the legs from sliding down the arm and causing you to lose balance in the pose. Hold the pose for a few seconds to twenty seconds or more, depending on your level of strength and balance.
Remember that this is a complex pose with several steps in reaching the full twist and then shifting the balance to support the weight of the body with your hands. Don’t expect to move to quickly into the pose or to master it on the first try. You will increase your balance and strength every time.
Use any props or modifications you need while you are learning this asana. You can use a blanket folded under the heels of the feet, if you are unable to move into a full squat with the heels resting on the mat. If reaching the full spinal twist is a challenge, start off with some seated and lying spinal twist poses to loosen the muscles and prepare for the twisting motion in this asana.
If you have problems involving the wrists of lower back, this pose may be contraindicated. Ask your doctor or yoga therapist for guidance specific to your health or any conditions you may have.