Side Crane Pose

The side crane pose is an advanced pose and is not recommended for beginners.

Kneel down on all fours on the floor. Let your toes and the front of your feet rest on the floor. Ensure that your wrists are aligned with your shoulders.  Lean forward and take a step forward with your knees. The distance between your palms and the knees should be approximately one foot. Lean forward and twist your torso in such a way that your lower left ribs are close to your right thigh.

Soften your belly and balance your upper body on your arms. Gently raise your knees off the floor and twist your body further to one side and bring your knees between the side of your torso and the armpit of the twisted side. Maintain the pressure and the balance firmly on your arms and do not sway as it may strain the muscles of your arm.

Side Crane Pose Yoga

Keep your pelvis and your tailbone in a neutral position. Pull your heels towards your buttocks. Try and keep your arms as straight as possible. Raise your head gently and look forward. Simultaneously raise your chest and breathe normally.

Ideal time to remain in side crane pose

Remain in this position for at least 10-20 seconds and return to the normal kneeling position. Repeat the pose by twisting your body and your legs in the opposite direction.

Benefits of the side crane pose

• Side crane pose strengthens the arms
• Tones the abdomen and the spine
• Improves balance and brings awareness of the position of the body.

As a beginner, you can practice this pose by resting your forehead on a block so you can balance your body properly without causing much strain to your muscles.Keep practicing side crane pose yoga to master it.