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Side Crow Pose, Split Leg Variation

Angle-Based Images: Side Crow Pose, Split Leg Variation Video
Angle-Based Images: Side Crow Pose, Split Leg Variation Video
Angle-Based Images: Side Crow Pose, Split Leg Variation Video
Angle-Based Images: Side Crow Pose, Split Leg Variation Video
Angle-Based Images: Side Crow Pose, Split Leg Variation Video
Side Crow Pose, Split Leg Variation: Step 1
Step 1 Begin in a squat on the balls of your feet with knees together and fingertips on the ground for balance.
Side Crow Pose, Split Leg Variation: Step 2
Step 2 Twist to left, hooking your right elbow outside of your left thigh. Breathe here.
Side Crow Pose, Split Leg Variation: Step 3
Step 3 Place your hands shoulder-distance apart on the ground, lining your wrist creases up to the left side of your mat.
Side Crow Pose, Split Leg Variation: Step 4
Step 4 Press into your fingertips and start to bend your elbows (both energetically reaching toward your midline and not winging out) to tip forward while looking a bit forward, not down.
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Side Crow Pose, Split Leg Variation: Step 5
Step 5 Press your left thigh into your right upper arm and then tip your feet off the ground. Breathe here.
Side Crow Pose, Split Leg Variation: Step 6
Step 6 Flex your toes and point your feet (or "floint" your feet.) Then lengthen both your left leg and your right leg back, extending them as far as you can. Hold and breathe for at least three deep breaths. Then repeat on the other side.
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Progressions & Variations

Beginner Tips

Stay in Side Crow until you feel ready to extend your legs.

Tips

Do not attempt this pose if you have any shoulder or wrist aliments. Not recommended for pregnant women.

Benefits

Strengthens arms, shoulders, wrists, core, neck, and hips. Lengthens spine and improves lower back flexibility. Improves focus, balance, and thought to improve digestion. Alleged to promote weight loss.

Modifications

To modify, use both upper arms to hold the weight of your body.

Related Exercises

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