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- Squat down with your feet about hips width apart.
- Exhaling, twist your torso to the right and place the left outer thigh on the right upper arm and place the palms on the ground about shoulder width apart with the fingers wide apart. Try to bring the left outer thigh as close as possible to the right armpit.
- Maintaining a tight lock between the left upper thigh and the upper arm (keep your elbow a little bent) twist your hips up and lean forward shifting more weight on the right hand.
- A point will come when all the weight will be shifted from your feet to the hands, at this point the feet will come off ground and you will be balancing completely on the arms.
- Once you are balancing on the hands try to straighten your right arm completely. As you lift your right shoulder, twist your spine further. Lift your chest and head, and look forward. Breathe evenly and naturally.
- Hold the pose for 20 seconds or longer, then lower your feet back to the floor with an exhale. Repeat it on the other side for the same length of time.
Technique in pictures/animation
- Parsva Bakasana strengthens your forearms, wrists, arms, upper arms and your back also.
- Parsva Bakasana helps in tightening as well as strengthening your abdominal muscles.
- Side Crane pose improves your sense of balance.
- Beneficial for lower back problems and excellent for wrists. Also improves the strength of your core.