Parsva Bakasana - side crow pose Parsva Bakasana is also known as Side Crow Pose. In this yoga pose, the body's weight rests on your hands and wrists. The challenge lies in maintaining balance. The exercise is structured like a seesaw, with the pivot point between your hands. While the head is on one side of the seesaw, the buttocks and feet are on the other. Below, you'll learn everything you need to know about Parsva Bakasana, how to perform the exercise, what to keep in mind, and what benefits you can achieve.
How does Parsva Bakasana work?
- Squat on your mat and bend your right leg. The sole of your right foot should be on the inside of your left thigh.
- Place your right hand on the floor behind your right buttocks. Then bring your left elbow to the outside of your right thigh.
- Pull your stomach up and go back over your right shoulder.
- Let your left elbow sink down next to your right thigh. Your upper arm and the outside of your knee are now connected. From this position, move into Parsva Bakasana.
- Then push your body weight over your right foot until your heel comes off the ground.
- Stand on the balls of your toes. Then bend your left leg and pull your left foot toward your right until the insides of your ankles touch.
- Place your left hand about 25 centimeters in front of your big toe on the right side.
- Now place your right hand under your right shoulder. Then open it slightly.
- Now bend your left elbow slightly and push the weight forward. Keep your upper body centered between your hands. When you're ready to "fly," slowly lift your feet off the mat. As your chest moves forward, your feet will automatically leave the floor. Exhale and maintain balance. It's best to keep your gaze fixed on a specific point on the yoga mat .
- To come out of Parsva Bakasana, shift your weight slightly backward. Then land back in a squat.
What tips are there for beginners?
While performing the exercise, look forward, not down. Pressing your fingertips into the floor will relieve pressure on your wrists. Placing a yoga block under your feet will make it easier to move in and out of the pose. It's often difficult to maintain balance at first. You can place a blanket on the mat in front of you. A partner can also help you at first, for example, to avoid falling over. Anyone with pain or injury to their wrists or shoulders should not perform Parsva Bakasana. The same applies to pregnant women .
What positive effects can you achieve with Parsva Bakasana?
- Improve endurance, coordination and balance
- Promoting concentration
- Strengthening the hands, forearms, upper arms and shoulder girdle
- Relief of the shoulder and neck muscles
- Improve blood circulation in the upper body
- Improving lumbar spine flexibility
- Opening the hip
- Stretching and extending the back
- Strengthening the abdominal muscles and the adjacent organs
Conclusion
That's everything you need to know about Parsva Bakasana. During this exercise, the entire body is supported by the hands, while the shins rest on the upper arms and the feet are stretched out. This yoga pose will give you the feeling of flying. It's recommended to warm up your back beforehand. Maintaining balance can be a bit difficult at first. But with time, it will become easier. Parsva Bakasana increases self-confidence, courage, and willpower.
Image © fizkes / 123rf.com
