Pose sheet

Side Crow Pose

Pārśva Kākāsanaपार्श्व काकासन

Balance on your hands with a twist, bent elbows, and legs together.

Open this pose in the 3D body

Steps

Support

Both palms and fingers; feet lifted.

Enter

Squat with your knees and feet together.
Twist right; bring your left upper arm across your right thigh.
Place both hands shoulder-width apart to your right.
Bend your elbows; rest your right thigh on your left arm.
Lean your chest forward; lift your feet, keeping them together.

Hold

Press through your palms and spread your fingers.
Keep your elbows over your wrists without flaring them sideways.
Keep knees and feet together; maintain thigh-to-arm contact.
Broaden your upper back by spreading your shoulder blades.

Exit

Shift your weight back and slowly lower your feet.
Release the twist and return to your squat.
Repeat to the left, switching sides.

Breathing: Breathe continuously and evenly.
Gaze: Look ahead.
Duration: 3–5 breaths per side.

Adapt

Adaptations

Feet groundedPractice the twist and thigh support without lifting your feet.
Hands on blocksPlace each palm on a stable block.
Supported hipRest your outer hip on blocks; keep your hands grounded.
Supported foreheadRest your forehead on a block or bolster.

Variations

Pārśva Bakāsana: straight arms, legs together, and bent knees.
Entry from Śīrṣāsana II: lower your bent, twisted legs.
Dvi Pāda Kauṇḍinyāsana (related pose): both legs extended sideways.

Signals of effort

Body weight on both hands, with wrists extended.
Balancing without foot support.
Torso twist with contact between thigh and upper arm.