Gaze aheadShoulders over the handsKnees stacked, feet liftedHands press downSide Crow Pose
Pārśva Bakāsana
Read what the gnome says
Side Crow! Squat, twist, and place the hands down. Rest the outer thigh on the back of the upper arm. Lean forward, lift the feet, and look forward. Core firm. Use a cushion. Breathe, then switch. Twisting crow gnome.
Works on Obliques · Wrist flexors · Shoulders · Core
How to do it
- Squat with the knees together and twist the chest to one side.
- Rest the outer thigh on the opposite upper arm, hands shoulder-width apart.
- Lean forward, lift the feet and hold, gaze ahead; switch sides.
Common mistakes
- Don’t look straight down: gaze ahead.
- Don’t force the lift: practise near a cushion.
- Don’t hold the breath.
Benefits
- Builds strength in the arms, shoulders and core.
- Trains focus and balance.
- Playful: a great reward for steady practice.
Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.
Not medical advice. Ease off if anything feels sharp or wrong.
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