How To Do Side Crow Pose With Straight Legs

By: Chris Freytag, CPT

Chloe Freytag demonstrating Side Crow Pose with Straight Legs

Is it time for a new challenge in your yoga practice? Are you searching for a new way to challenge your arm strength or maybe your core? Side crow pose with straight legs might be your next big thing! Side crow pose with straight legs is a challenging arm balance posture that engages not only a great deal of upper body strength but a ton of core strength, particularly in your obliques. Taking it one step beyond the side crow pose, the lengthening of the legs in this position gives you a whole new element of balance and strength to work with. Trust us, if you learn how to do side crow pose with straight legs you are going to feel amazing!

First things first, try to conquer the traditional crow pose. Once you have that one down, move on to learn side crow pose. This might take some time so be patient and keep trying. Once you have accomplished side crow, it’s just one more step to add the new leg position and you will be there! The most important thing to remember when you start to extend those legs longer is core, core core!

Side crow pose with straight legs is an advanced pose so remember to take it one step at a time and be patient with yourself. This pose relies on arm and shoulder strength to hold the body weight up. It also uses your entire core, but particularly your obliques to hold the body weight and to practice balance. You will learn that the more you pull the abdominals in, the more steady you are able to hold the pose.

1) Begin on feet, crouched down with tailbone between ankles and hands in prayer at chest.

2) Fan hands open and place both of them flat on floor to the right of your right foot.

3) Bend elbows to create a “shelf” and set hips on right arm shelf and bent knees on left arm shelf.

4) Squeeze core tightly as you lift your feet off the floor and lengthen right leg forward and left leg back.

5) Breathe and hold for 30 seconds. Switch sides.

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