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    May Pose of the Month: Parsva Bakasana

    May 1, 2014

    Parsva Bakasana (side crow)

    Spring is here!  Challenge yourself with this twisting arm balance.  Here are some key alignment points:

    • Squat down onto your heels, with heels and knees together.

    • Twist to the right placing left shoulder on the outside of your right thigh near your right knee.

    • Place your hands down on the floor outside the right foot.

    • Keep your elbows squeezing in towards one another with the effort to keep the elbows over the wrists and to engage your shoulders to support you in the pose.

    • Draw in your core and continue breathing comfortably, do not hold your breath.

    • Begin to lean your weight into your hands and begin to lift feet

    • Continue to draw knees in towards one another, heels together and feet pulling up into your hips.

     

    Helpful hint: point your toes and beginners can rest hip on the other elbow.
    Variations: enter from headstand or transition into eka pada and dwi pada koundinyasana.
    Advanced Variation: straighten your arms in parsva bakasana.

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