Share tips on how to get a good side crow pose!
Hello friends! how are you? I hope you’ve enjoyed your mornings so far! I’ll take part in a simple training and then I’ll start working here. There’s a lot to do!
Today, let’s talk about yoga. Yoga has been something I have felt consistently good for me over the years. I can’t believe I started practicing 20 years ago! I love yoga trips, especially yoga teacher training. He taught me so much about patience, existence, and grace. Practice yoga can be surprisingly uncomfortable, and sometimes it can feel incredibly difficult and challenging.
One of my favorite arm balances: Side crows! In today’s post, I thought I’d do Lil How-To for this post if this post is something you’re working on.
Exploring different yoga poses not only diversify your practice, but also builds your strength in different parts of your body. Side claw poses, also known as Perth Vava Kasana or “Twist Crow Pose,” are powerful arm-balanced postures that not only strengthen the upper arms, core and wrists, but also guide the lower body with deep twists.
*Note: It’s helpful to look into this pose with a certified yoga instructor, so you can check the form and give tips!
Yoga side crow pose
Side claw poses are advanced arm balance, including lifting your feet off the floor and bending your elbows while maintaining a deep twist. It’s a variation of the crow’s pose, but it’s literally a more challenging twist. It’s scary at first, but mastering the side crow pose is extremely satisfying and rewarding.
Here are some tips to get started! As always, move within range that works for your body. Talk to your doctor before changing your fitness.
Benefits of Side Crow Pose
- Builds upper body strength
- Induces the core muscles
- Improve balance and adjustment
- Improves focus and focus
- Stimulates digestion
How to pose a side crow: step by step
Step 1: Twist the torso from the chair pose
Start with a chair pose and then put your palms together in the heart center. Start twisting your torso sideways and hook one elbow outside your opposite knee.
Step 2: Deep Squat and Palms Placement
Sit down, squat deep, and put your hands on the floor. Place your palms shoulder-width and spread your fingers wide. Create a deep bend at the elbows and a “shelf” at the feet.
Step 3: Lift your feet
Once you start to move your balance into your hands, bend your elbows deeply. First, gently lift your feet off the floor just a few inches. This helps you feel the balance and strength you need to do in a pose.
Step 4: Hold the pose
Keeping your feet up from the floor will help you maintain a deep bend in your elbows. Find a focus to find your gaze to balance. Feel the involvement in your core and strength in your upper arms and hold the pose for some breathing.
Step 5: Investigating variations
If you feel stable in the side claw pose, you can explore variations, such as spreading your legs in front of you and creating a straight line from your head to your heel. Make a deep twist on your torso and focus on maintaining core and arm engagement.
Step 6: Release and rest
To release your torso gently lower your feet down to the floor to release your torso. Take some time to rest in a sitting position, gather your palms in the center of your heart and take a deep breath.
Don’t forget to approach this pose with patience and mindfulness. It is important to listen to your body and not to force yourself into a position where you feel uncomfortable or unsafe.
Variations of side crows
Side crow with one leg extended
This variation involves extending one leg while maintaining the pose. This requires more core strength and balance.
Side crow with both legs extended
Stretch both legs and keep them as straight as possible.
Side crows with a deep twist
The focus is on applying a deep twist to the torso and rotating the chest towards the bent arm. This variation increases spinal mobility.
Side claw poses are challenging yet deeply rewarding yoga poses that require practice to master. Listen to your body and don’t forget to get closer to the pose with patience and perseverance. You have this!
For more yoga flow and strength building training, check out our 30-minute power yoga and yoga intensity training. Don’t forget, a healthy body means you must have a healthy relationship with food. My recent blog talks about this all!
Friends, Friends: What is your favorite yoga pose?
xo
Gina
