Parsva Bakasana aka “side crow pose” is a challenging position which demands both strength and correct technique.
How to get into the position
Begin by bending your knees to a half-squat (thighs parallel to the floor). Then inhale and take your right elbow to the outside of your left thigh. Exhaling, twist your torso to the left (taking right lower ribs towards your left armpit) and take the weight of your body into the left thigh/ right elbow as you find the balancing point to bring your legs off the floor. The middle of your abdomen should be above and between your hands.
Once you feel confident in the pose, try extending your legs and scissoring them apart and holding the position for five full breaths.
The secrete to Parsva Bakasana is locking the outer edge of one upper arm far around the outside of the opposite thigh and keeping your elbows shoulder-width apart and drawn in. Do not let your elbows come out or your will be in danger of planting your face into the floor! This is an advanced arm balancing posture, so it will take time and persistence to master.
Benefits
Increases muscle tone to the side body, especially the abdominal obliques.
improves balance;
aligns the lower spine;
massages the abdominal organs.
Contraindications
Avoid this posture if you have any wrist or lower back issues.