Perfect Side Crow (Parsva Bakasana) Technique
Side Crow (Parsva Bakasana) is an advanced arm balance that combines the strength requirements of Crow Pose with the complexity of a deep spinal twist. This challenging pose demands significant core strength, spinal mobility, and sophisticated balance awareness. Unlike regular Crow Pose, Side Crow requires you to balance while twisted, making it one of the most demanding arm balances. ChAIron's AI coaching ensures safe progression, proper weight distribution, and optimal spinal alignment to help you master this intricate pose.
Step-by-Step Form Guide
- Twisted Squat: Start in squat, twist deeply to right, place hands on floor
- Hook Legs: Hook both shins on right upper arm, creating stable contact
- Weight Transfer: Lean forward, shifting weight from feet to hands
- Lift Off: Engage core, lift feet off floor while maintaining twist
- Extend and Balance: Optional: straighten legs out to side for full pose
Common Mistakes to Avoid
- Attempting without mastering regular Crow Pose first
- Not creating deep enough spinal twist initially
- Placing hands too close together or asymmetrically
- Forcing the lift without proper leg positioning
- Losing the twist while trying to balance
- Not engaging core muscles to support the position
AI Coaching Benefits
ChAIron's computer vision analyzes your Side Crow alignment in real-time, providing instant feedback on:
- Hand placement and weight distribution
- Spinal twist depth and maintenance
- Leg hooking position and stability
- Core engagement and balance control
- Safe progression and preparation readiness
Benefits of Side Crow
- Builds exceptional arm and core strength
- Improves spinal mobility and rotation
- Enhances balance and proprioception
- Develops mental focus and concentration
- Strengthens wrists and shoulders
- Increases confidence in challenging poses
Prerequisites and Preparations
- Master Crow Pose: Hold regular crow steadily for 1+ minute
- Spinal Twists: Practice seated and standing twist variations
- Core Strength: Strong hollow body and side plank holds
- Wrist Preparation: Adequate wrist flexibility and strength