Advancedstanding

Side Crow Pose

Parsva Bakasana · पार्श्व बकासन

Also known as: Parsva Bakasana · Twisted Crow · Side Crane

ParsvaSide·BakaCrane·AsanaPose

Side Crow Pose, also called Parsva Bakasana is a classical yoga posture. Its Sanskrit name Parsva Bakasana translates word-for-word as: Parsva (Side) · Baka (Crane) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to engage the core, engage the obliques and open and strengthen the shoulders. Twisted arm balance. Develops body control. It is particularly valued for building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

4

Builds oblique strength
Twisted arm balance
Develops body control
Popular advanced pose
Full anatomical benefits — muscles, joints, organs →

Avoid If

3

Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Use fists on the floor, switch to a forearm variation, or place a wedge/folded blanket under the wrists to reduce extension angle.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Lower the height of the pose (Knees-Chest-Chin instead of Chaturanga, or forearm plank instead of full plank) to reduce shoulder load.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend the knees to protect the lumbar spine, engage the core throughout, and stop if pain sharpens.

Common Mistakes to Avoid

✕Locking the knees — keep a micro-bend or engage the quadriceps

✕Collapsing the arches of the feet — distribute weight evenly

✕Holding the breath or breathing shallowly

✕Hunching the shoulders toward the ears

✕Leaning weight to one side — keep both feet equally grounded

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Ground firmly through all four corners of both feet
2Engage the quadriceps by lifting the kneecaps
3Lengthen the spine from the tailbone to the crown of the head
4Draw the shoulder blades down and back
5Maintain steady, even breathing throughout

Pose Details

Helps With

strength

Pose Type

arm balancetwist

Body Focus

upper bodycore

Focus Areas

strengthbalance

Yoga Styles

ashtangavinyasapower

When to Practice

peak pose

Position

standing

Practice Flow

Tadasana

Adho Mukha Svanasana

Standing Forward Bend

Warrior I

This pose

Standing Forward Bend

Adho Mukha Svanasana

Savasana

How to Practice

1

1. Squat in Malasana.

2

2. Twist both knees to the right.

3

3. Place palms on the floor to the left, shoulder-width.

4

4. Rest the right hip on the left upper arm.

5

5. Shift weight onto hands.

5 more steps remaining

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Frequently Asked Questions

Common questions about Parsva Bakasana

What is Side Crow Pose?

Side Crow Pose, also called Parsva Bakasana is a classical yoga posture. Its Sanskrit name Parsva Bakasana translates word-for-word as: Parsva (Side) · Baka (Crane) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to engage the core, engage the obliques and open and strengthen the shoulders. Twisted arm balance. Develops body control. It is particularly valued for building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.

What are the benefits of Side Crow Pose?

Builds oblique strength. Twisted arm balance. Develops body control. Popular advanced pose.

Who should avoid Side Crow Pose?

Avoid this pose if you have: Wrist injuries, Shoulder injuries, Lower back injuries.

How many steps are in Side Crow Pose?

Side Crow Pose is practiced in 10 steps. Squat in Malasana.

Is Side Crow Pose suitable for beginners?

Side Crow Pose is an advanced-level pose. Beginners should practice with props or under guidance.

What conditions does Side Crow Pose help with?

Side Crow Pose is therapeutic for: strength.

What poses should I do before Side Crow Pose?

Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend, Warrior I. These warm up the relevant muscles and joints.