Twists

Parsva Bakasana

Side Crow Pose

Turn with us in the Parsva Bakasana Uncovered. Like a skilled street artist using the architecture of the city for their performance, this side crow pose brings a mix of skill, strength and balance into your urban life. In this challenging arm-balance posture, in which you twist to the side and find the balance on the arms, discover the connection of focus and physical intelligence.

Category: Twists

Twists are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Twists has a relaxing effect: you supply your muscles with oxygen and release tension.

Life Energy

VAYUS

Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. Side Crow Pose has its own unique effects on these vayus.

Apana Vayu – The Grounding Force

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This downward-flowing vayu finds its seat in the lower abdomen and the legs. Parsva Bakasana requires a strong foundation and an active engagement of this region to create stability. Physically, it supports the elimination processes, while mentally it fosters grounding and letting go. It is especially useful in times when we feel uprooted or indecisive.

Samana Vayu – The Balancing Force

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Located in the navel center, it is the vayu of balance and distribution. Through the twist of the torso in Parsva Bakasana, Samana Vayu is stimulated, which supports the digestion of food and experiences. It has a balancing effect on body and mind and is helpful when we feel overwhelmed or unbalanced.

Prana Vayu – Expansion of Consciousness

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This ascending vayu, located in the chest area, fosters the intake of life energy. Parsva Bakasana opens the ribcage, which leads to an improved breathing capacity and thus to an increased life force. On the mental level, it sharpens our receptivity and awareness. Ideal when we feel lethargic or uninspired.

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Energy Centers

CHAKRAS

Swadhisthana Chakra (Sacral Chakra)

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The Swadhisthana Chakra, located in the area of the lower abdomen and the hips, is the center for creativity, flow and emotional flexibility. In Parsva Bakasana, the sacral chakra is activated through the deep twist of the lower torso and the movement of the hips. This asana fosters flexibility, both physically and emotionally, and strengthens the ability to adapt to changes. As you take this posture, the Swadhisthana Chakra is stimulated, which can help you release emotional blockages and bring more lightness into your life.

Manipura Chakra (Solar Plexus Chakra)

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The Manipura Chakra, located in the navel area, is stimulated in Parsva Bakasana through the strong activation of the core. This asana requires immense willpower and balance, which strengthens self-confidence and personal power. When you stabilize yourself in this asana, the Manipura Chakra helps you develop inner strength and increase your determination. It helps to approach challenges with self-confidence and courage.

Ajna Chakra (Brow Chakra)

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Parsva Bakasana requires a high measure of concentration and balance, which strongly addresses the Ajna Chakra, the center for intuition and insight. This asana activates the third eye through the intense focusing and concentration needed to hold the balance. The practice of this pose can foster mental clarity and strengthen the trust in your inner wisdom, especially when it comes to making difficult decisions or solving complex problems.

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Body Sheaths

KOSHAS

Annamaya Kosha (Physical Body)

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This layer refers to the physical body. Parsva Bakasana especially strengthens the arm musculature, the wrists and the abdominal muscles. The pose improves balance and body coordination. The twist of the torso fosters the flexibility of the spine and the digestive organs.

Pranamaya Kosha (Energy Body)

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This layer encompasses the life energy that circulates through breathing and energy channels. Parsva Bakasana fosters the flow of energy in the body, especially in the area of the solar plexus, and thus supports vitality and inner strength.

Manomaya Kosha (Mental Body)

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This layer contains the mind, emotions and thoughts. The concentration and mental strength that Parsva Bakasana requires help focus the mind and reduce stress. The pose fosters mental clarity and emotional balance.

Vijnanamaya Kosha (Intellectual Body)

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This body refers to intuition and higher consciousness. Parsva Bakasana challenges the practitioner to go beyond physical limits and thereby develop self-awareness and body awareness. The pose supports the development of intuition and inner wisdom.

Anandamaya Kosha (Spiritual Body)

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The most spiritual layer, connected with inner peace and happiness. Parsva Bakasana can foster a feeling of connectedness with the inner self and enable moments of stillness and inner peace.

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Body Constitution

DOSHAS

Vata

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This asana can both increase and calm Vata. On the one hand, Parsva Bakasana requires a calm concentration and precision that can calm Vata. On the other hand, the complexity of the pose and the necessity of balance can intensify Vata if it is not performed carefully.

Pitta

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Parsva Bakasana can increase the Pitta dosha, as it is an intense and challenging pose that requires a lot of discipline and willpower – qualities that are associated with Pitta. At the same time, the pose can help channel excess heat and aggression that can accumulate with Pitta.

Kapha

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Parsva Bakasana can reduce the Kapha dosha. The pose is energizing and warming, which balances the Kapha-typical heaviness and coldness. The demand on the core musculature and the arms fosters physical activity and can release stagnation in the body.

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Key Information for Correct Execution

Meet Geraldine, a certified yoga teacher and psychology student who emphasizes mindfulness and alignment to inspire people toward a more peaceful life.

1For the side crow, the entry via the twisted chair position is easiest. To do this, start in Mountain Pose with the feet close together so that the inner edges of the feet touch.

2On the inhalation, sit into the chair and activate the inner thighs.

3Bring the hands together in front of the heart and, on the exhalation, first twist to the right into the twisted chair.

4Place your palms shoulder-width and in line with your feet on the floor to the right of you.

5Bend the upper arms at a 90-degree angle. Your right thigh now touches your left upper arm.

6Press the palms well into the floor, activate your center, look forward and shift your weight forward onto your left upper arm.

7Lift the feet away from the floor so that you balance only on your hands.

8Press the thighs actively together and lift the buttocks.

9If possible, additionally direct your gaze to your toes.

10To release the posture, lean back and lower the feet back to the floor. Sit for a moment on your buttocks and circle your wrists to loosen them. Then swing back up into the chair position for the other side.

11Often one side is easier than the other. Therefore feel free to try the side crow 2-3 times per side.

Common Mistakes

Common mistakes are that the gaze is not directed forward and the head drops.

Our Tip

A tip is, to relieve the hands, to come into the standing forward bend between the repetitions, where the palms are under the soles of the feet, to massage the hands.

Variations

It can be helpful to start the side crow from two blocks. If you are worried about falling on your head, it helps to place a blanket under the face as padding in arm balances.

Physical Effect

Strengthening the Center

Parsva Bakasana demands an intense activation of the core musculature, especially the transversus abdominis and the oblique abdominal muscles. This activation improves the stability and strength of the torso, which is essential for a good posture and spinal support. A strong core reduces the risk of back pain and supports the efficient performance of all physical activities.

Balance Masterpiece

The asana improves balance and body coordination, as it requires a precise alignment and an even distribution of weight. The pose trains the proprioceptive abilities – the awareness of the position of the body in space – and strengthens the small stabilizing muscles in arms, legs and torso that are essential for maintaining balance.

Arm and Shoulder Strength

Parsva Bakasana intensely engages the musculature of the arms and shoulders, especially the deltoid muscles, triceps and the muscles around the shoulder blades. This strengthening is important for the general upper-body strength and can improve posture. The pose also offers an opportunity to strengthen the wrists and improve their flexibility.

Effects on Psyche and Emotions

Trust & Courage

This challenging balancing posture requires and fosters a high measure of self-confidence and courage. Mastering Parsva Bakasana can strengthen self-confidence and increase the willingness to take on new challenges.

Stress Reduction & Focus

The concentration needed for Parsva Bakasana distracts the mind from everyday worries and acts as a natural stress reliever. This intense focusing can foster a meditative state in which worries and fears recede into the background.

Emotional Resilience

Holding a complex pose like Parsva Bakasana can help develop emotional resilience. The pose teaches to maintain calm in difficult positions and to keep going even with setbacks.

Props

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Author of this Asana

Manish

Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.

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