Parsva Bakasana
sahasara min - YogPlan

Crown Chakra (Sahasrara)

Intermidate

Parsva Bakasana

Side Crane Pose

(par-sva-ba-ka-sun)

Meaning: parsva = side / baka = crane

Preparation

Sit in Vajrasana. Come into tabletop position – palms on the floor, wrists under shoulders, knees together, feet together flat on the floor. Inhale, exhale, and relax.

Getting into position

Lean forward, place hands on the floor, and come into a squat position. Inhale. Exhaling, twist the torso and place the palms on the floor outside the left foot (shoulder-distance apart). Bring the feet and the knees together. Raise the heels, bend the elbows, rest your left hip (or outer upper thigh) on your left elbow, lean forward and lift the toes and legs off the floor, and balance on the palms. Look to your right and focus on a fixed point for balance. Hold with normal breathing for as long as comfortable.

For advanced practitioners: Practice the pose without resting the hip on the elbow (only resting the thighs on the other elbow).

Coming out of position

Slightly relax the body. Inhale. Exhaling, lean back and lower the feet on the floor, come back into a squat position. Inhale, exhale, and relax. Repeat on the other side.

Tips

  • Look sideways for balance (in front if comfortable).
  • Keep the arms, core, and legs strong to hold the pose.
  • Spread the fingers as wide as possible for better balance.

Precautions

Avoid

If you have chronic/serious neck problems.

Be careful

If you have neck, wrist, shoulder, hip, or elbow issues, high or low blood pressure, diarrhea, or constipation, get dizzy easily.

Benefits

General

  • Stretches the hips.
  • Twists the spine.
  • Strengthens hands, arms, shoulders, back, chest, abdominal muscles, hips, and thighs.
  • Stimulates abdominal organs and digestive system.
  • Increases blood flow to head and brain.
  • Improves balance, mind-body coordination, and concentration.

Therapeutic

Variations

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