Side Crow

How to

1. Begin in a squat position with your feet together and knees apart, bringing your palms together at your heart center.
2. Twist your torso to the right, bringing your left elbow to the outside of your right knee. Place your hands on the ground shoulder-width apart, fingers spread wide.
3. Shift your weight forward onto your hands, lifting your hips and engaging your core.
4. Bend your elbows to create a shelf for your right thigh, keeping your gaze forward or slightly ahead for balance.
5. Lift your feet off the ground by engaging your core and obliques, maintaining the twist in your torso.
6. Hold the pose for a few breaths, focusing on steady inhalations and exhalations.
7. To exit the pose, gently lower your feet back to the ground and return to a squat position.
8. Repeat on the opposite side for balance and symmetry.

Benefits

• Strengthens the arms, shoulders, and wrists through weight-bearing engagement.
• Engages and tones the oblique muscles, enhancing core stability and strength.
• Improves balance and coordination by challenging the body's equilibrium.
• Enhances spinal flexibility through the twisting motion, promoting detoxification of the internal organs.
• Encourages focus and concentration, fostering a sense of mindfulness and presence in the moment.