May Pose of the Month: Parsva Bakasana

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.