Side Crow Pose

BENEFITS

• Strengthens the shoulders, arms, wrists, and spine
• Massages the abdominal organs and improves digestion
• Improves spinal flexibility
• Improves balance

CONTRAINDICATIONS

• Pregnancy
• Carpal tunnel syndrome
• Wrist, shoulder, or low back injuries

HOW TO

1. Begin in Utkatasana (Awkward pose). Press your palms together in front of your chest.
2. Exhale and twist your torso to the right. Lower your hips. Rise onto the balls of your feet and place your palms on the floor to the right of your knees, shoulder-distance wide. Spread your fingers.
3. Bend your elbows deeply to rest your right hip on top of your right upper arm, and your right knee on top of your left upper arm.
4. Carefully shift your body weight forward and lift your toes to balance on your hands. Bring your legs parallel to the floor. Gaze forward.
5. Balance in Side Crow pose for several breaths. Exhale and lower to the floor, then change sides.

MODIFY OR REPLACE

Alternatives:

• Ardha Matsyendrasana (Half Lord of the Fishes pose)
• Supta Matsyendrasana (Supine Spinal Twist)

Modifications:

• Place a pillow under your head to alleviate the fear of falling forward.

SEQUENCING TIPS

Before:

• Utkatasana (Awkward pose)
• Ardha Matsyendrasana (Half Lord of the Fishes)
• Parivrtta Parsvakonasana (Revolved Side Angle pose)

After:

• Utkatasana (Awkward pose)
• Uttanasana (Standing Forward Bend)
• Padahastasana (Gorilla pose)

TEACHING CUES

• Shift your body weight so far forward that your toes lift from the ground.
• Spread your fingers wide and grip the floor.
• Activate your core.
• Keep your feet near your buttocks.

VARIATIONS

• Straighten both legs while in the pose.
• Try balancing on only one arm by placing your right hip on the back of your left arm.

WATCH OUT FOR

• Hands too wide or too narrow
• Body weight not far forward enough to balance