Parsva Bakasana strengthens the arms and wrists, improves balance, tones abdominal muscles, and stretches the spine.
A challenging twisting version of the captivating arm balance known as Bakasana is the side crane position, commonly referred to as Parsva Bakasana (Crane Pose).
“Parsva” means side, flank, or oblique in Sanskrit, while “Baka” means crane.
All arm-balancing yoga postures require a flexible and strong body, especially in the arms and core. The addition of deep twisting, combined with forward belly and back bending, distinguishes and enhances this version. In other words, the abdominals on one side are compressed while the obliques on the opposite side are significantly engaged.
Together, these actions help build stability while strengthening the shoulders and hips.
In addition to being a fantastic posture for building strength in the core, shoulders, arms, back, and wrists, Parsva Bakasana (Side Crane Pose) also enhances confidence, balance, and focus. It’s a pose that integrates both physical and mental effort.
Interestingly, such challenging asanas naturally offer an opportunity to cultivate a sense of accomplishment.
SIDE CRANE POSE STEPS:
- Squat with your feet together and knees apart while facing the long side of your mat.
- Inhale and extend your left arm upward. Exhale, twist to the right, and place both hands outside your right foot. Keep your hands shoulder-width apart with wrist creases parallel to the edge of the mat.
- Lean forward, bend your elbows at 90 degrees (as in Chaturanga Dandasana), stacking them over your wrists. Roll your upper arms back.
- Place your right outer thigh onto the shelf of your left upper arm. Keep your elbows close to your body and draw them toward each other.
- With knees and feet stacked, twist deeply and lift your feet off the floor.
- Lower your forehead onto a block or bolster to stabilize your balance.
- Hold for 3–5 breaths, then release your feet to the ground.
- Repeat on the opposite side.
Benefits of Side Crane Pose
Stretches, Strengthens, Lengthens
Consistent practice of Side Crane strengthens and stretches the core (especially the obliques), wrists, hands, arms, shoulders, and back. It prepares the body for more advanced arm balances like Astavakrasana (Eight Angle Pose) and Koundinyasana II (One-Legged Twisted Arm Balance).
Flexibility and Range of Motion
This pose enhances spinal flexibility in rotational movements by engaging both internal and external obliques. With mastery, students are inspired to hold the posture longer, gaining increased flexibility in elbows and wrists, which benefits poses like Adho Mukha Vrksasana (Handstand Pose).
Chest, Diaphragm, and Breath
The twist and forward bend in Parsva Bakasana activate the upper chest and rib cage. Unlike rounding the shoulders, expanding the chest helps maintain lift and balance. This conscious stretch supports better outward and lateral breathing, calming the body and reducing stress — essential for strength and flexibility.
Alignment and Posture
Proper posture and alignment improve body awareness, ensuring all parts are correctly placed in relation to each other and the ground. Good alignment enhances prana flow, helps avoid injury, and shapes the body holistically.
Stimulation and Organs
Twisting the abdomen compresses the abdominal and pelvic organs, increasing blood flow and supporting the digestive and reproductive systems. Though not the primary aim, this internal benefit adds to the overall value of the practice.
Balance and Emotions
Side Crane Pose fosters physical and emotional balance. Students must synchronize breath, engage muscles, and maintain a soft gaze. Understanding gravity and body alignment encourages inner calm and body awareness. This promotes balance of the mind, breath, and emotions.
Twisting enhances breath and body awareness, both essential in Parsva Bakasana, helping practitioners gain the most from their yoga experience.
Circulation and Systems
This pose stimulates the nervous and circulatory systems in the limbs and torso, improving blood flow and reducing stress. The abdominal compression supports organs and prepares the mind and body for meditation.
Preparatory Pose
Side Crane Pose is a foundational posture for progressing into advanced arm balances like Eka Pada Koundinyasana I, Astavakrasana, and Koundinyasana II. Advanced students may also transition between Tripod Headstand (Sirsasana) and Side Crane.
Contraindications for the Side Crane Pose
Injury and Surgery
This demanding pose requires strength in the core, arms, and shoulders. Practitioners should stay within their comfort zone. Avoid this pose if you’ve had recent or ongoing injuries in the wrists, elbows, shoulders, rib cage, hips, or back.
People who’ve undergone surgeries like a cesarean section or hernia repair should also avoid this pose, as the twist may strain deep internal muscles. Always consult with students regarding their medical history.
Weakness in the Body-Breath Connection
Achieving this pose requires breath awareness and precise timing. Twisting with an exhale helps, while lifting the feet requires core engagement and forward momentum. Improper breath coordination can result in instability or strain.
People with carpal tunnel, tennis elbow, or similar nerve-related conditions should avoid this pose due to pressure on sensitive areas.
Physical Strength and Weak Body
A strong core, arms, and shoulders are vital to holding this pose. Beginners can use props like a yoga block or bolster under their feet for support while building strength and confidence.
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