Scissor Leg Side Crow (Parsva Bakasana)

Type: Balance

Level: Advanced

Steps:

From chair pose with palms at hearts centre, take your left elbow to the outside of your bent right knee, twisting to open the right. Continue to move more deeply into the twist. Sink the hips deeper and put the palms on the floor beside you (you may need to come up onto the balls of the feet to do this). Bend the elbows straight back and with a 90 degree angle (Chaturanga arm). Slowly begin to float both feet off the floor and draw heels to the buttocks. Keep the knees stacked on top of each other and lift the shins parallel to the floor. Straighten the arms. Straighten the top leg out behind you and the leg underneath out in front of you. Remain in the pose for 5 breaths, then bring the bend back to the legs and on an exhale lower the feet to the ground and repeat on the other side.

Props & Assistance:

Place the forehead on block as you lift your feet off the floor to help with balance.

Variations:

•Side crow can be done without scissor legs. The leg can be together with the knees bent at 90 degrees.

•Legs can be straightened in the side crow but do not have to be in the scissor position.

Preparatory poses:

•Sage Marichi •Noose

•Chair

•Standard side crow pose (with knees bent).

Follow up poses:

•Standing forward bend •Downward dog •Chataranga

•Childs

Benefits:

•Strengthens arms and wrists •Tones the stomach and spine •Improves balance

Caution/Avoid:

•Wrist or lower back problem

•Pregnancy

•If you are thinking of starting yoga and have a medical condition, it is advisable to check with your doctor.