Follow the following steps in order to complete Parsva Bakasana or the Side Crane Pose -
Do take in a good breath plus come into the posture of half a squat by slightly bending your knees. Make sure that your thighs be perfectly parallel to the ground. Then place your heels firmly flat on the ground and let them be more comfortable. In order to improve your whole body balance, you also may place a folded blanket just under them.
Then do exhale deeply plus slow and steadily twist your torso, then bringing it to your right side with a lot of perfection. Do try to align the lower portion of your left ribs just across your right thigh in the right manner. Then also align the two parts in the best possible manner.
Then take in deep breath plus directly slip your left arm just along the right thigh plus place the armpit as very close to the outer portion of your right thigh.
Do largely attempt the back bend with perfection once again
Then indulge in the twisting movement.
Do keep inhaling and exhaling while you rotate your torso to the best of your personal ability. Then slide your left arm just towards the right portion of your hip, slow and steadily press it better against the thigh.
Do maintain better pressure plus perfectly draw your upper arm just towards the right knee in the right manner.
Do also keep maintaining the direct pressure so that your skin doesn't slide. On the other hand, it is significant to keep your arm in this particular posture throughout the asana.
Do complete squat so that your buttocks are rightly placed above your heels. Then place your left hand just next to the right foot in this posture. Slow and steadily lean just towards the right side till you are perfectly able to place your palm flat on the ground. At least shoulder width apart, does keep both your hands. They must also be placed better diagonally so that your right foot is perfectly angled towards the heel.
Now, try to lift your pelvis slow and steadily upwards and shift it just towards the right side. Do permit the abdomen to rightly rest between your hands.
As your legs are in the air, do rightly bring both your feet together and them slowly draw the heels better inwards, do exhale plus straighten your arms with lot of perfection.
Parsva Bakasana or the Side Crane Pose is largely said to be more useful for strengthening and improving balancing effort of your arms, wrists and spine.
Parsva Bakasana or the Side Crane Pose is good for problems of your lower back and wrists. The posture assists to improve core strength.
There are many benefits of Parsva Bakasana or the Side Crane Pose. Few of them are as follows -
It strengthens plus tones the shoulders and arms.
It perfectly engages plus improves muscles of the core portion.
It directly tests your focus and balance.
It improves your level of confidence.
It largely helps in order to increase wrist articulation and hand strength.
It rightly strengthens the wrists and arms.
It properly tones the spine and belly.
It perfectly improves the sense of complete body balance
It is best for reducing mental stress and physical strain.
It assists you to strengthen your spine, arms, upper arms, forearms and wrists.
It is better for core tightening and strengthening the muscles in the region of abdominal.
In order to avoid injury and promotion of wrist health, grounding into the palms of the hands is more important in this particular posture. Do avoid this particular asana if you have any current lower back, wrist and hip injuries.
All the beginners are highly advised to try lifting just one foot up in order to get a feel at a time for testing how far forward you just need to bring yourself in the given situation of the yoga posture. Under any given circumstance don't let your head drop while indulging in this posture. Do place a solid blanket in front of you so that you can avoid any type of injury in case if you fall to the ground.
According to the local legends and yoga experts, there are no variations for Parsva Bakasana or the Side Crane Pose. It is really very difficult to perfectly master this particular asana. There is a need for lot of practice. It should be regularly practiced under the personal supervision of a yoga trainer.
It is to be highly noted that for an easier entrance into the posture of Parsva Bakasana or the Side Crane Pose, you can directly place the feet on a solid block. It is always advised and suggested to take the help of personal yoga expert or instructor in order to understand certain modifications and props that can be used in the performance of Parsva Bakasana or the Side Crane Pose with a lot of perfection. Only advanced level regular practitioners are allowed to indulge in this particular asana.
It is very important to have a partner while indulging in Parsva Bakasana or the Side Crane Pose. There are a lot of chances of falling to the ground while performing this asana. A slight lose of balance may make you fall to the floor. A partner can catch you in these situations and circumstance. In this manner, you can avoid getting injured. A partner can encourage the practitioner when steps are performed in a right manner and advice when things go wrong. A partner with lot of patience will improve the level of confidence of the practitioner.
The preparatory poses of Parsva Bakasana or the Side Crane Pose are Marichyasana I and Pasasana.
The follow up poses of Parsva Bakasana or the Side Crane Pose are Uttanasana and Adho Mukha Svanasana.
The deepening of the posture of Parsva Bakasana or the Side Crane Pose can be perfectly achieved in a successful manner by keeping the feet in line with the hips and rightly straighten both legs with a lot of perfection.