Parsva Bakasana — Side Crow

Parsva Bakasana — Side Crow (पार्श्वबकासन)

Parsva Bakasana, from the Sanskrit parsva (side) and baka (crow), is the lateral variation of Bakasana. The body turns to one side, both knees resting on one arm, creating a demanding combination of twist and balance. This pose develops unique asymmetric strength and deepened body awareness.

Therapeutic Benefits

• Oblique strengthening — the twist maintained under load deeply engages internal and external obliques.
• Twist detoxification — abdominal compression stimulates digestive organs.
• Asymmetric arm strength — develops a different loading capacity than classic Bakasana.
• Advanced coordination — combining twist, balance and strength requires sophisticated neuromuscular integration.

Step-by-Step Instructions

Step 1 — Seated Twist

Squat with feet together, twist torso to the right. Place left elbow outside right knee.

Step 2 — Hand Placement

Place hands on floor to the right, shoulder-width. Both knees stack on left triceps.

Step 3 — Transfer and Liftoff

Lean forward, lift hips. Shift weight toward hands until feet lift. Squeeze legs together.

Breathing and Duration

3 to 5 breaths per side. Practice both sides for muscular balance.

Contraindications

• Wrist injury
• Disc herniation
• Shoulder pain

Modifications

• Beginner: keep toes on floor, practice twist only, block under feet.
• Advanced: extend legs horizontally (Parsva Crane), chain left-right without pause.

Target Audience

Intermediate to advanced pose, ideal for practitioners who have mastered Bakasana and want to deepen twist and balance work.