Poses – Side Crow

Poses – Side Crow

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PARSVA BAKASANA
SIDE CROW

  1. Begin standing in Mountain pose (Tadasana)
  2. Keep the legs together and the knees pointing forward and find a chair pose (Utkatasana)
  3. Fold your palms together at heart center, inhale to lengthen your spine, and as you exhale, take your left elbow to the outside of your bent right knee, twisting open to the right.
  4. Sink your hips deeply, then begin to plant the palms down on the floor beside you, shoulder width apart, fingers spread wide.
  5. Keep the gaze slightly forward of the fingertips and bend your elbows straight back and to a 90 degree angle (like a Chaturanga arm).
  6. Begin to float both feet off the floor and draw your heels toward your glutes.
  7. Keep your knees stacked directly on top of one another and lift your shins parallel to the floor.