Deconstructing Parsva Kakasana

Side Crow is translated from Sanskrit as Parsva (side) Kaka (crow) Asana (posture)

It is worth mentioning that this pose is incorrectly called Parsva Bakasana. Yet Baka translates from Sanskrit to crane and Kaka to crow. Crane postures require more extension and height and all crow postures are a wonderful way to build toward crane postures. Side Crow posture is a challenging arm balance with a twist. Let us explore methods and elements to safely execute this beautiful asana.

All balance asanas require steady focus, different combinations of flexibility and strength so warming up the entire body is especially important. 3-5 Sura Namaskar A’s (Sun salutation A) are an appropriate warm up. When warming up, be mindful and notice the areas of the body that have tension and need stretching and repeat those on both sides. Another important key is to prepare your wrists appropriately especially if you are new to arm balances. Find a few warm-up wrist stretches that work for you. Many yogis do a wrist flip in table-top or tucking the hands under feet in Padahastasana (foot to hand posture).

There are a multitude of wrist warmups, so explore and find some favorites to rely on as you grow and evolve in your practice.

Your wrist is impacted and work with all the muscles above them. Prerequisites for side crow would be a strong, comfortable, effortless plank, a sturdy Navasana pose (boat posture) and the capacity to hold Kakasana (crow pose) for 5 breaths. If these are all part of your yoga practice, then you are ready to begin the journey of Parsva Kakkasana/Side crow.

A great test to check if you are ready for side crow is to practice side crow/boat pose. That’s right, a right side up seated side crow boat! As you practice this variation push outward with palms. Be sure to practice on both sides and if holding for 3-5 breaths. If this is too challenging just start with single sets on each side for one breath and work toward increasing the hold. 

When you feel ready to flip that right side up-side crow boat upside down into the arm balance, try to tuck your elbow deeply before placing your hands shoulder distance apart on the mat. This is especially helpful when you begin working on side crow. Some find it beneficial to do this deep tuck with the elbow because it helps create a sense of stability and security as you prepare to lift up with the legs and body. 

Now you are ready to place hands shoulder-distance apart on the mat. Make sure the palms feel good and grounded. Lean into a triad of the palms (pictured below) then engage the core to lift the legs. The strongest part of your hand is the triad of the palm. The triad is the heel of the palm, the base of the thumb, and the base of the pointer finger. Now you are ready to engage the core and lift up the legs up off the mat and balance. 

Some experience the feet getting stuck when trying to lift legs upward. One solution may be to take a small micro movement lifting the glutes and legs which brings you to come up onto the balls of both feet. This somewhat lightens the load and makes it easier to bypass a tug of war with your stuck feet on the mat.

When able to lift into the arm balance, start off gently, work on weight bearing. Do not hold or force the poses for too long. Start with holding for 2 or 3 breaths. Check in and be mindful of the wrist, stretch them out appropriately then work your way towards 4, then holding for 5 rhythmic breaths. Be patient and thoughtful because this is the best way to strengthen and develop this posture. Make sure you counter stretch your fingers, wrists and body appropriately post practice. Your body always tells the truth, you just need to listen as to when you need to counter stretch. Most importantly, ease within the effort and before you know it you will be soaring in your side crow!