PARSHVA BAKASANA

Description

PARSHVA BAKASANA Asana group: arm balance, twist, forward bend Translation of the name from Sanskrit: • parshva — side; • baka — crane; 1. Setup Starting position: squatting, pressing the hands into the mat. On an exhale bring the left elbow behind the right knee. Lower the palms to the floor at shoulder width or wider. Fingers point forward. Shift the weight onto the arms, bend them, lift the feet off the floor; the right elbow does not press into the torso. Stretch the chest over the floor. Transfer the weight onto the arms and lift the feet off the floor — without bending them. Hold the balance. Shoulders level, look forward. 2. Simplified and advanced variations Simplified variations: • the right elbow presses into the torso; • one foot on the floor. Advanced variations: • Garuda Parshva Bakasana. 3. Safety • The wrists can become overloaded — use the simplified variations. • Compensate the wrists after coming out of the pose.