Side Crow, or Parsva Bakasana, is a powerful arm balance that blends spinal rotation with upper body strength and deep core engagement. A twisted variation of traditional Crow Pose (Bakasana), it challenges both balance and coordination.

This dynamic pose is often used to build body awareness and confidence, as it teaches how to integrate twisting, lifting, and stabilizing actions in a compact shape. It’s especially common in Vinyasa and Power yoga practices.

Benefits of Side Crow

• Builds Core Strength: Engages obliques and deep abdominal muscles
• Enhances Balance & Focus: Requires physical and mental stability
• Strengthens Wrists, Arms & Shoulders: Supports upper body development
• Improves Spinal Mobility: Encourages healthy rotation through the thoracic spine
• Boosts Confidence: A fun and empowering pose that promotes progress
• Teaches Control: Enhances body integration and coordination

How to Practice Side Crow

1. Start in a chair twist: From a standing position, bend your knees and bring palms to prayer at your chest.
2. Twist your torso to the right, bringing your left elbow to the outside of your right thigh.
3. Squat low and place your hands on the mat, shoulder-width apart, fingers spread wide.
4. Shift your weight forward, bending your elbows like Chaturanga arms.
5. Place your hips on your left upper arm and your knees or thighs on the right arm (or stack everything on one arm for a more advanced version).
6. Lean forward slowly and lift your feet off the floor, drawing heels toward your glutes.
7. Keep your gaze slightly forward—not down—to help with balance.
8. Breathe steadily and hold for 3–5 breaths.
9. Exit slowly and repeat on the opposite side.

Contraindications

1. Wrist Pain or Injury: Avoid or modify to prevent strain
2. Shoulder Instability: Build strength first before attempting
3. Low Back or Abdominal Injury: Skip the twist or use supported variations
4. Pregnancy: Not appropriate due to pressure and twisting
5. High Blood Pressure: Use caution with inverted pressure and compression

Modifications & Variations of Side Crow

Modifications:

• Use a Block Under the Forehead: Helps find balance without fear of falling
• Keep Toes on the Ground: Start by just lifting one foot or keeping both lightly grounded
• Two-Arm Support: Let hips rest on one arm and knees on the other for stability
• Chair Variation: Practice the twist and upper body engagement from a seated chair

Variations:

• One-Arm Side Crow: Advanced version balancing entirely on one triceps
• Side Crow to Chaturanga Transition: Flow directly from the pose into a low push-up
• Side Crow with Straight Legs (Eka Pada Parsva Bakasana): Extend one or both legs out from the pose
• Arm Balance Flow: Integrate into a sequence with Crow, Flying Pigeon, and other balances

Common Mistakes to Avoid

1. Collapsing Into the Wrists: Press into the fingertips and engage the core
2. Skipping the Twist: Set up the twist first—don’t rush into the arms
3. Looking Straight Down: Keep the gaze forward for better balance
4. Letting Elbows Splay Out: Keep them hugging in toward the midline
5. Holding Breath: Stay calm and connected to your breath for control

When to Avoid or Modify Side Crow

• Wrist or Elbow Injury: Use wrist-friendly alternatives or work on core strength first
• New to Twists: Build spinal mobility in seated or reclined poses first
• Low Core Engagement: Work on core drills like boat pose or plank before attempting
• Pregnancy or Postpartum: Avoid deep twisting and abdominal pressure
• Fear of Falling: Use props, a folded blanket, or practice near a wall to reduce risk

Why Practice Side Crow?

Side Crow is a pose of challenge, clarity, and control. It encourages strength through integration—blending twist, lift, and balance into one compact shape. While physically demanding, it also cultivates mental presence and trust in your own ability.

Mastering Side Crow often marks a milestone in a practitioner’s journey—it’s one of those “aha” poses that shows you what’s possible when you blend breath, alignment, and courage.