Sanskrit Name: Parsva Bakasana (पार्श्व बकासन)
English Name: Side Crane Pose
Type of Yoga: Arm Balancing Yoga
Level of Yoga: Advanced / Intermediate
Duration: As per your Capacity or 30 to 60 seconds
Target Area: Upper Arms, Shoulder, wrists
Strengthens: Arms and wrists
Parsva Bakasana is particularly an intense yoga pose which mostly requires plenty of balance and practice. So, this side crane pose is precisely categorized as the advanced / intermediate level of yoga pose. It’s only greatly recommended for merely advanced level of practitioners.
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What Does It Mean By Parsva Bakasana (Side Crane Pose)?
The term Parsva Bakasana has come from three Sanskrit language word.
The first word is “Parsva (पार्श्व)”, which means “Side”
And the second word is “Baka (बका)”, which means “Crane”
The third word is “Asana (आसन)”, which means “Yoga Pose”
Parsva Bakasana is basically an arm balancing yoga asana that helps to strengthen the upper arms as well as improves your flexibility. While practicing this yoga pose the body of the practitioner appears like a crane from the side. That is why this asana is also called side crane pose in English.
Preparatory poses of Parsva Bakasana (Side Crane Pose):
- Pasasana (पाशासन) or Noose Pose
- Marichyasana I (मरिचियासन I) Pose dedicated to the sage Marichi I
- Parivrtta Utkatasana (परिवर्तित उत्कटासन) or Revolved Chair Pose
- Ardha Matsyendrasana (अर्धमत्स्येन्द्रासन) or Half Lord of the Fishes Pose
Method of doing Parsva Bakasana (Side Crane Pose):
- At first, start your yoga in the squatting posture on the floor or on a yoga mat
- Sitting in the squatting posture, place your feet with the knees together as well as place the palms flat on the ground or yoga mat about a foot distance in front of you
- Now make sure the hands are apart from each other and about your shoulder’s distance
- Keeping your palms in place, try to pivot your feet and turn the knees to face your right side
- Then keeping the head lifted, start to lean forward
- Your arms will begin to bend and will form a 90° angle
- Place your knees on your right arm
- Keep leaning your body forward until the upper arms placed parallel to the ground
- Lift your both feet together and place them on your upper arms
- Lean back as well as straighten the arms as much as possible to put the feet back down
- Hold on for about 30 to 60 seconds or as per your capacity
- Slowly get back to your previous position and try the pose on your left side
- Thus do at least 5 sets of this asana regularly to get the fullest benefits of this asana.
Beginner’s Tips:
All the first time practitioner are extremely advised to attempt lifting only one foot in order to test how far you can bring yourself forward in this yoga pose
To secure the balance, lower the forehead onto a bolster or yoga block as you lift the feet off the ground
Under any circumstance, do not let the head drop at the time of indulging in the yoga pose
You can place a folded blanket or pillow in front of you. So that you can avoid any kind of injury if you fall onto the floor
Follow-Up Poses of Parsva Bakasana (Side Crane Pose)
- Padahastasana/Uttanasana (पादहस्तासन/उत्तानासन) or Standing Forward Bend
- Adho Mukha Svanasana (अधो मुख श्वानासन) OR Downward-Facing Dog Pose
Precautions to Take in Parsva Bakasana (Side Crane Pose)
It is recommended not to practice this asana while you are pregnant
If you have any wrist, shoulder, or lower back injury then do not practice Parsva Bakasana
In case you are suffering from carpal tunnel syndrome then avoid doing this asana
Make sure you work within your ability and thus build up your flexibility and strength needed for Side Crane Pose
Benefits of Parsva Bakasana (Side Crane Pose):
- Regular practice of this asana strengthens up as well as tones your arms and shoulders
- It effortlessly engages as well as improves the muscles of your core portion
- The side crane pose directly improves your balance and focus
- It improves the level of your confidence
- This asana mainly helps to increase the hand strength and wrist articulation
- It precisely strengthens your arms and wrists
- The Parsva Bakasana properly tones your belly and spine
- Regular practice of this asana effortlessly increases your sense of entire body balance
- This asana is great for reducing physical strain and mental stress
- It helps the practitioner to strengthen the arms, spine, forearms, wrists, and upper arms
- This asana is better for your core tightening as well as strengthen the muscles of your abdominal area.
Recommended Articles:-
- Tittibhasana | Firefly Pose| Steps & Benefits of Tittibhasana
- Ardha Mandalasana | Half Circle Pose | Steps & Benefits
- Vrschikasana | Scorpion Pose | Steps & Benefits
- Kakasana | Crow Pose | Steps & Benefits
- Hamsasana | Swan Pose | Steps & Benefits
- Urdhva Dhanurasana | Upward-Facing Bow Pose
