Parsva Bakasana or Kakasana - Side Crow or Crane


From Malasana, with feet together, twist to your right, place your hands on the ground to the right of your feet a little wider than shoulder width, fingers facing away from the legs.

Bend your elbows and place your left elbow above your right knee.

Strongly draw your navel towards your spine, round your upper back. Lean to your right side, shift your weight into your hands.

Exhale, lift your feet up one at a time or both together, squeeze your inner thighs together, press into your hands, gaze slightly forward.