Parsva Bakasana: Side Crow Pose
Parsva bakasana (PARSH-vah bahk-AHS-anna) is an arm balancing posture requiring a deep twist in the torso. This posture tones the belly and spine. As an arm balance, side crow gives the gift of confidence, balance, and focus.
Philosophy + Origin
Often referred to as the crow pose, bakasana actually translates to crane pose, which may conjure up much more attractive symbolism. Crow pose, or kakasana, is a slightly different pose. In kakasana, the arms are bent; in bakasana, the arms are straight. As the arms straighten into bakasana, the imagery becomes much clearer – the arms long and graceful; the body still and regal. In Asian cultures, especially Japan, the crane represents happiness, eternal youth, good fortune, and longevity. And while the crow is thought to be a harbinger of bad luck or misfortune, in many cultures it symbolizes magic, mystery, intelligence, and destiny.
- Start with your feet on a block to give your hips a lift.
- Turn your gaze in the direction of your feet to release any fear of falling forward.
- Although you can access this pose more easily by placing your outer hip on your elbow, working to get the hip to hover is a better long-term practice for your shoulders.
- Begin in chair pose with your hands together at heart center. On an exhale, twist to the right by hooking your left elbow as far around your right thigh as possible.
- Slowly lower your hips to your heels, so you are on your tip-toes with the twist.
- Draw your left arm down toward the floor so the armpit is as close as possible to your right thigh. Place the palm of your left hand on the floor just outside your right foot, and your right hand about your shoulder-width distance away.
- Lean your weight into your left arm and slowly shift your weight forward, into your hands.
- Play with lifting your left foot off the ground, then your right. If your feet lift off the ground, keep your feet together and flex your feet (rather than pointing them).
- Hug your belly up and in, and breathe!
- Hold up to 30-seconds or more. When ready, lower the feet down to your mat on an exhalation. Come back to stand at the top of your mat, then repeat on the other side.
- High-to-mid plank | Chaturanga dandasana
- Chair pose | Utkatasana
- Revolved chair pose | Parivrtta utkatasana
- Pose of the sage Marchi | Marichyasana I
- Hurdler pose | Eka pada koundinyasana II
- Noose pose | Pasasana
- Parsva = side
- Baka = crane
- Asana = pose
- Strengthens and tones the arms and shoulders
- Engages and strengthens the core.
- Strengthens the hands and wrists
- Focuses mind and energy
- Boosts confidence
Prasarita Padottanasana: Standing Wide-Legged Forward Bend Pose
Prasarita padottanasana (pra-sa-REE-tah pah-doh-tahn-AHS-an-uh) is a big stretch for the hamstrings and inner leg line. With many variations available, this pose is accessible for most practitioners. This is also a great pose in lieu of headstand.
Philosophy + Origin
Prasarita padottanasana has found its way into almost every style of yoga. B.K.S. Iyengar taught several variations of this posture, labeling them as A, B, C, and D. The most commonly practiced variation is prasarita padottanasana A. Prasarita padottanasana B is when the hands are on the hips and the head is lifted off the ground, not resting on the mat. Prasarita padottanasana C is the variation where the hands are interlaced and stretched behind the back and over the head as you fold. In the final variation taught by Iyengar, prasarita padottanasana D asks the student to grasp the big toe on each foot.