Article

Parsva Bakasana – Twisted Crane Posture

By Prana Yoga | In All Yoga Postures, Arm Balancing, Core Strengthening, Spinal Twisting | on April 11, 2014

Parsva = Revolved/twisted

Bak = Crane. This is an advanced pose that requires a lot of balance and practice.

Parsva-Bakasana-Twisted-Crane-Posture

Steps

  • 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.

Benefits 

  •  Improves sense of balance
  • Strengthens the arms and wrist
  • Tones the belly and the spine

Precautions/ Contraindications

  • Lower back injury
  • Wrist injury

Look for other postures in our asana directory

 

  • PranaYoga Dwi pad Koundinyasana says:

    May 26, 2014 at 4:47 am -

    […] This is an arm balancing pose dedicated to the Sage Koundinya. Before practicing this posture you should be able to do Parsva Bakasana (twisted crane posture). […]

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