Arm BalancesIntermediate
Side Crane Pose
Parsva Bakasana
Side Crane Pose rotates Bakasana to one flank, stacking both knees over a single arm while the torso twists.
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How to Perform
- 1
Begin in a squat with knees together, hands shoulder-width apart, and fingertips slightly turned out.
- 2
Twist to the right, placing palms on the floor outside the right thigh, elbows bent toward the back.
- 3
Lean forward, clamp both knees onto the right upper arm near the armpit, and shift weight into the hands.
- 4
On an exhale, lift feet together, drawing heels toward the seat as arms straighten and chest broadens.
- 5
Hold for 3–5 breaths, then lower softly and repeat on the second side.
Benefits
- Strengthens arms, wrists, and obliques while refining balance.
- Massages abdominal organs through the twist and lift.
- Improves spinal mobility and mental focus.
Alignment Cues
- Wrists under shoulders with fingers active
- Knees stay stacked and glued to the upper arm
- Spine curves evenly as head lifts slightly
- Breath remains smooth despite compression
Common Mistakes
No common mistakes listed.
Contraindications
- • Wrist injuries
- • Pregnancy
Recommended Props
BlocksBlanket