Beginner and Intermediate versions of Side Crow (Parsva Bakasana). I made this for my friend Sarah, but hope others will find it useful :) Beginners can rest the weight of the legs against the triceps of both arms, whereas Intermediates can rest the weight of the legs on one tricep, using the obliques to rotate the legs out to the side of the body. Beginners: Ive shown the pose from two different angles (the first two poses in the video). With feet and shins together and thighs parallel to the ground, twist torso to the left. Bring elbows to rest against the outer left thigh and with arms shoulder-width apart and fingers spread, bring palms to rest on the mat several inches in front of you. Begin to transition weight onto hands while lifting up onto tips of toes. Continue to lean forward, bending arms (to create a shelf for legs) and lifting feet off the mat while gazing out at a fixed point in front of you. Think chaturanga arms--90 degree bend, shoulder blades drawn down and in. With any arm balance, the fingertips are crucial for maintaining balance; use them! (Ive shown a basic option here but once you find balance in this pose, you can work to lift the hips and feet and shins so that theyre parallel to the ground.) Intermediate option (last pose of three in the sequence): With feet and shins together and thighs parallel to the ground, twist torso to the left. Rest the right elbow against outer left thigh (the left will not touch the body but sot just behind the left hip). Bring palms to rest on the mat in front of you, keeping fingers spread. Begin to transition weight onto hands while lifting up onto tips of toes. Continue to lean forward, bending arms (to create a shelf for legs) and lifting feet off the mat while gazing out at a fixed point in front of you. Once legs approach parallel to ground, engage left-side obliques and begin to rotate feet out to the right. Press the weight of legs into right tricep while pressing through right hand to create counter pressure. (Ive shown a version with the feet lower to the ground and closer into the body; to go for a more advance option you can work to bring legs parallel to ground, lift hips, and swing feet out to be closer in line with the hands.) Remember to breathe and be patient.
Posted on: Sun, 19 Oct 2014 07:54:28 +0000