A few weeks ago I posted a tutorial on the yoga arm balance crow (bakasana) along with variations. When I asked what yoga pose you wanted me to feature today, the Facebook vote was for side crow. This is a nice progression from crow so I am happy to oblige.
Some of you may look at this and think no way but I actually think that side crow is easier than crow. The key is finding a deep twist so that you can get your tricep over onto your thigh…without this it is impossible to even begin to get into the pose. A prep for side crow would be to warm up with some deep twisting so that you can get that range of motion to get the tricep over the thigh. Once you’re in position you simply lean forward, bend your elbows and squeeze them in like chaturanga and then take flight.
It’s really important to engage your entire body when you’re in arm balances. If you’re all loose you it’s going to feel like you weigh a ton and you won’t be able to support your bodyweight. When you engage, squeeze and set your intention on feeling upward lift, arm balances will become much more accessible.
My favorite variation of side crow is to split the legs. In the video I walk you through how to make this happen and how to get into it from eagle pose. You have to kick the legs away from each other but keep squeezing and lifting. Notice how firmly my thigh is resting on my tricep…this is critical.
And here is the video tutorial…
Remember, this probably isn’t going to happen the first time you try it…or maybe not even the fiftieth but that’s the fun of yoga. There is always somewhere new to take your body and your practice. I always encourage people to take the steps to even begin to try to get into these arm balances. Everyone can at least practice chair pose with a twist, placing hands on the floor and beginning to lean over…even if you’re not ready to lift the feet. And then just go for it – you don’t have far to fall if it’s a no go. I’ve had many face plants while working on this stuff! 😉