Category: Arm balances
Level: advanced
Hold: 1–5 breaths per side
Type: Asana
Breath: Exhale fully into the twist before you lift; then keep short, even breaths.

Side Crow

Parsva Bakasana — "side crane posture"

Also known as: Side Crane

Crow's twisted sibling: both legs stacked to one side, knees resting on one upper arm. You need a solid seated twist and a comfortable Crow before this one makes sense — expect to tip sideways while you find the balance point.

Step by step

1Squat, then twist your torso to the right, bringing your left elbow to the outside of your right thigh.
2Keep twisting and place both palms flat on the floor to your right, shoulder-width apart.
3Set a cushion or folded blanket in front of your hands — falls happen, plan for a soft landing.
4Rest the outside of your right thigh on the shelf of your left upper arm, knees together.
5Look forward past your hands, not down — your gaze sets the direction of the balance.
6Slowly shift your weight into your hands until your feet float up together.
7Squeeze your legs together, keep both hands pressing evenly, and breathe.
8Lower your feet with control and repeat on the other side.

Benefits

✓ Combines deep twisting with arm-balance strength
✓ Strengthens the obliques, arms, and wrists
✓ Improves balance and body awareness on an asymmetric base
✓ Bridges toward Eight-Angle Pose and other twisting balances

Make it yours

· Keep both elbows bent and let your hip rest on the upper arm for a second point of support
· Practice the twist alone first: revolved chair with the elbow hooked, no lift
· Start with your feet on a block so the lift-off is smaller

Take care

Take care with wrist injuries or carpal tunnel symptoms
Approach cautiously with shoulder or lower-back issues, since the pose combines load with a deep twist

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Power

Props that help here

Liforme Original — The grippiest mat we've used, with alignment markers that genuinely help beginners place hands and feet. Priciest of the three. find one
Wrist wedge — Reduces the wrist angle in plank, chaturanga, and arm balances. Worth trying before concluding your wrists can't do this. find one

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