Last updated: 27/10/2025
Quick answer: Side Crow (Parsva Bakasana) is a twisting arm balance where your thighs stack on your arms and your feet float. To unlock it fast: master Crow first, warm up wrists and thoracic rotation, set the knee–elbow + glute–elbow contacts, squeeze your thighs, tip forward, and breathe. Video below.
- Prereqs: Crow hold 10–20s, basic plank stability, quick wrist & twist warm-up.
- Set two contact points (knee + glute), squeeze the thighs, gaze forward, then float.
- Build to a 15–20s hold; use squats/Bulgarians + chin-ups to shore up weak links.
Sounds easy?
What is Side Crow (Parsva Bakasana)?
It’s the “sideways” version of Crow. You twist, stack your thighs on your arms, and lift the feet. Looks cool on Instagram, but it’s just smart setup + body tension. Wrists, shoulders, obliques, hip flexors and adductors all clock in. If you can hold a solid Crow for 10–20 seconds, you’re ready.
Prerequisites & Warm-Up
Prereqs: Crow 10–20s. Comfortable plank.
Warm-up (4–5 mins): wrist circles + extension pulses; cat–cow into thoracic rotations; hip openers; 2–3 deep bodyweight squats.
Safety: If your wrists feel “pinchy,” stop, mobilise, and retry. No ego lifting (ever).
Step-by-Step: Side Crow for Beginners
- Set the base: Hands shoulder-width. “Claw” the floor (fingertips active), elbows pointing back, not flaring.
- Twist & place: Rotate the torso. Plant your inside elbow into the near-side knee. Plant your outside elbow under the glute dimple. Two points of contact.
- Squeeze: Thighs together like a vice. Ribs down. Light posterior pelvic tilt.
- Tip & float: Look slightly forward (not straight down), lean until the feet feel light, then lift.
- Hold & breathe: Start with 5–10s. Build to 15–20s.
Shoes off usually helps. For whatever reason. Better feedback, better balance, I suppose.
Progressions if You’re Struggling
- Block assist: Yoga block under your forehead while you learn the lean.
- One-foot float: Lift one foot, then the other, before both.
- Glute/adductor “grip” missing? Get stronger: squats and Bulgarian split squats twice a week.
- Arm support fading? Add chin-ups and plank variations. Your biceps and shoulders will thank you.
Common Mistakes (and quick fixes)
- Elbows too wide → Stack under shoulders; keep hands “wrapping” the floor.
- No body tension → Squeeze thighs, lock the midsection.
- Eyes down → Gaze ahead a touch; it pulls your balance point forward.
Where this fits in your training
Pair Side Crow with regular Crow practice. Finish with wrist recovery and gentle twists. Hit it 2–3 times per week, and stop 1–2 reps before your form breaks.
Next steps on your journey:
- Need a simple plan? Try our beginner calisthenics workout.
- Want a brutal core static? L-Sit guide.
- Nervous outdoors? Train in public without the panic.
FAQs
Is Side Crow harder than Crow?
Yes. You’re adding a twist and asymmetric loading. Nail Crow first, then add the elbow placements and hip twist.
Where should my elbows go?
Inside elbow to the near knee; outside elbow under the glute. Squeeze the thighs and lean forward to float.
How long should I hold it?
Start with 5–10 seconds. Aim for 15–20 seconds with smooth breathing.
My wrists hurt - what do I change?
Warm up properly, spread fingers, “claw” the floor, and deload with a block. Persistent pain? Stop and regress.
What strength helps most?
Squats/Bulgarian split squats (adductors/glutes), chin-ups (biceps/upper back), and plank variations (shoulder stability).
P.S. Want coaching and good company? Our Calisthenics HQ community and courses give you programmes, accountability and friendly faces to keep you moving.
