Side Crane Pose - Parsva Bakasana

The Side Crane Pose, also known as the Parsva Bakasana, is so called because the pose makes you appear like a crane. This is an intense pose that requires a lot of balance and practice.

It is thus classified as an advanced yoga pose and is only recommended for advanced level practitioners. The Crane Pose is said to be beneficial for strengthening your wrists, arms, and spine.


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Steps :

  1. Take in a deep breath and come into the position of about half a squat by bending your knees slightly. Let your thighs be parallel to the floor. Place your heels flat on the floor and let them be comfortable. You may place a folded blanket under them to help improve your balance.
  2. Exhale deeply and twist your torso, bringing it to your right. Align the lower part of your left ribs across your right thigh. Align the two parts as far as you possibly can.
  3. Take in another deep breath and slip your left arm along the right thigh and place the armpit as close to the outer part of your right thigh.
  4. Attempt the back bend once again, and then follow it with the twisting movement. Keep inhaling and exhaling till you rotate your torso to the maximum of your ability. When you reach the maximum rotation, slide your left arm towards the right part of your hip, pressing it against the thigh.
  5. Maintain the pressure and draw your upper arm towards the right knee. Keep maintaining the pressure so that your skin does not slide. It is important to keep your arm in this position throughout the pose. Changing your pose can prevent you from performing the pose correctly.
  6. Now turn your position into a complete squat so that your buttocks are placed right above your heels. Place your left hand next to the right foot. Lean towards the right till you are able to put your palm flat on the floor.

    Keep both your hands at least shoulder width apart. They should also be placed diagonally so that your right foot is angled towards the heel.
  7. Lift your pelvis upwards and slowly shift it towards the right side. Allow the abdomen to rest between your hands. Increase the weight on your hands while decreasing the weight on your feet. This will help you lift your feet more easily.
  8. Now that your legs are in the air, bring both your feet together, draw the heels inwards, exhale and straighten your arms.

Precautions :

  • If you have any injuries to your lower back or your wrist, avoid performing this pose.

Beginner's Tip :

If you are looking for a beginner's tip for the Side Crane Pose, simply lower your forehead and rest it on a yoga block or a soft blanket to maintain your balance.

Benefit To Body Part :

  • The pose also allows you to improve the overall balance of your body.
  • The pose helps you strengthen your arms, both forearms and upper arms, wrists, and spine.
  • It is also good for core strengthening and tightening the muscles in the abdominal region.

Therapeutic Applications :

  • The pose is great for your wrists and for problems of the lower back. However, in case of severe injuries, the pose can worsen both your lower back and wrists, causing severe discomfort and pain.
  • The pose helps to improve core strength.

Variations :

There are no variations for Side Crane Pose, apart from the Crane Pose. Both poses are difficult to master and can be performed only after a lot of practice and under supervision of a trainer.

Preparatory Poses :

  • Noose Pose (Pasasan)
  • Sage Pose I (Marichyasana I)
Follow Up Poses :
Yoga PosesFind Pose
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