Parsva Bakasana – Side Crane Pose

Parsva Bakasana or the Side Crane Pose is good for strengthening the arms and improving balance. In Sanskrit, Parsva means side, Baka means crane and Asana is a pose. Parsva Bakasana is an intermediate level pose and requires strong arms and shoulders.

How to do Parsva Bakasana (Side Crane Pose)?

1. Squat on the floor. Place both your palms in front of you on the ground.
2. Bend forward slightly and feel the weight of your body partially shifting on to the wrists.
3. Inhale and bend forward further and let the entire weight of the body rest on the palms.
4. Hold the breath and lift your legs up, above the floor.
5. Straighten out your arms. Let the elbows be straight.
6. The legs are bend at the knees.
7. Move the left knee to the right of the right elbow. Hold the position for as long as you are comfortable. Let your gaze be on the floor, just like a crane concentrating on its prey.
8. This is the final position of Parsva Bakasana. Make sure the arms are straight and the elbows are not bent. If you bend the elbows, it becomes another pose which is similar to this, which is called Parsva Kakasana or the side crow pose and gives similar benefits.
9. To release the pose, bring back the knees to the centre and lower the legs to the floor. Come back to the squat position.
10. This should be repeated on the left side too.

 

Benefits of Parsva Bakasana (Side Crane Pose)

1. Parsva Bakasana strengthens the arms, wrists and shoulders.
2. It brings balance and coordination to the body.
3. The side crane pose strengthens the core muscles.
4. It puts pressure on the abdomen and improves the function of organs inside the abdomen.
5. This asana can improve digestion.
6. It improves awareness and concentration.
7. Doing this pose boosts your self-confidence.

As the entire weight of the body is on the wrists, do the pose slowly without any strain.

Contraindications for Parsva Bakasana

1. Do not do Parsva Bakasana if you have any injury of the wrists. If your wrists are weak, practice slowly under supervision to achieve the pose.
2. Do not do this pose if you have injury of the arms or shoulders.