Soar like a bird as you move step by step into Parsva Bakasana.
Tones the side body, especially the abdominal obliques; improves balance; reduces asymmetry in the lower spine; creates a wringing effect on the organs
Start in Tadasana; lower into a squat. Position your knees and feet together and elongate your spine. Pivot your torso to an oblique angle to your legs. Raise your left arm upward, and on an exhale, bring your elbow to the outside of your right knee as high along your outer leg as possible. Set your hands on the floor shoulder-width apart and in line with each other. Widen your palms, spread your fingers, and root down through your hands.
Pitch your weight upward onto the balls of your feet and raise your heels off the floor. Hook your left elbow by wedging your arm firmly against your outer right thigh. This is the critical latch—without it, your crane cannot fly! Exhale deeply a few times: Now comes the moment of truth. The key is to be compact enough to clamp your outer right leg with your outer left elbow. (Note: Even if this is your stopping point for today with Side Crane, you’re nevertheless creating a powerful compressive twist on your internal organs. Stay with it!)
Prepare for takeoff: Pull your center of gravity upward and forward, aiming for the midpoint between your two thumbs. Start pitching your trunk forward over your hands, lengthening your spine like the long neck of a heron. Meanwhile, strive to keep your upper arms parallel to each other, and your collarbones parallel to the floor. Don’t let your elbows splay outward—splaying allows your collarbones to collapse and overburdens your outer arms, because you fail to engage your stabilizing inner arms and interior chest muscles.