Side crow (hold)

Parsva Bakasana

Yogahardtimedno equipment

Twisted arm balance: palms on the floor to the right of the body, elbows bent straight back as in chaturanga to form a shelf, the outer right thigh near the knee resting on the back of the left upper arm, both feet lifted with knees and feet together and stacked, gaze forward.

How to do it

1. Start in a squat on the balls of the feet, knees and feet together; twist the torso to the right and place both palms flat on the floor to the right of the feet, shoulder-width apart, fingers spread and pointing the way the chest faces.
2. Deepen the twist so the left upper arm comes across the outside of the right thigh, as high up the thigh as possible.
3. Bend both elbows straight back to about 90 degrees, as in chaturanga, to make a shelf, and rest the outer right thigh near the knee on the back of the left upper arm.
4. Lean the chest forward over the hands, shifting the weight until both feet float off the floor; knees and feet stay together, stacked one over the other.
5. Elbows stay hugged in over the wrists, core engaged, head lifted; gaze forward on the floor ahead. Hold, then switch sides.

Muscles worked

pettorali, deltoidi, avambracci, adduttori, tricipiti, obliqui, addominali