Slightly more challenging than its sister pose with its added twisting element Side crow is fun to continue work on arm balancing poses.
Pose Summary
Steps
Step 1
Start in Tadasana on the middle of the mat with the length of the mat to your sides.
Step 2
Bend your knees and squat down, knees together. Come up on your toes.
Step 3
Twist your torso to your right. Shoulders aligned to the right side.
Step 4
Stretch out your arms in front of you and place the hands shoulder distance apart with the finger spread wide on the mat. Elbows bent remaining shoulder distance apart (avoid them splaying out to the sides).
Step 5
Lift your seat up and place your right leg on your left upper arm, over the elbow.
Step 6
Start shifting your weight into your hands, taking a firm grip with your fingers in the mat.
Step 7
Lift up your feet, keeping them together. The left hip is reaching up towards the sky. Find balance and your Drishti is slightly in front of you.
Modifications
If you feel this pose in your wrists you can, to reduce pressure, roll up a mat and place the palm of the hands on the mat and the fingers on the floor.
If elbows fall out to the sides tighten a strap around your arms just over your elbows to keep them together.
Benefits
- Strengthens the arms, wrists, shoulders and abdominal muscles.
- The twist helps improve spinal flexibility.
- The abdominal organs are stimulated which improves digestion.
- Improves balance, focus, body awareness and self-confidence.
Contraindications
- Avoid this pose if you have writs, shoulder or lower back injuries.
- Avoid if suffering from carpal tunnel syndrome.