Side Crow Pose anatomy
Side Crow Pose · Parsva Bakasana · Tư thế con quạ nghiêng
Side Crow Pose mainly works triceps brachii, deltoid, pectoralis major, serratus anterior; it stretches external oblique (right), internal oblique (left); rotator cuff stabilize.
Opening the 3D model…
From a squat with the knees and feet together, twist the torso to one side and place both hands on the floor shoulder-width apart on that side, about a hand-span from the feet. Bring the opposite upper arm across to the outside of the thigh near the knee, and bend the elbows to about 90° as in Chaturanga so that arm becomes a shelf for the thigh. Shift your weight forward until both feet lift, legs together and stacked, heels drawn toward the buttocks. The obliques hold the twist; the triceps, chest and serratus anterior carry the weight; the hip flexors and adductors keep the legs compact. An advanced pose: practice it only once Crow feels steady and put a cushion or folded blanket in front of your face; avoid it with wrist or shoulder problems or during pregnancy.
Muscles in this pose
Working (contracting): Triceps brachii, Deltoid, Pectoralis major, Serratus anterior, Wrist flexors, External oblique (left), Internal oblique (right), Multifidus (left), Rectus abdominis, Transversus abdominis, Iliopsoas, Adductors, Hamstrings, Brachialis
Stretching: External oblique (right), Internal oblique (left)
Stabilizing: Rotator cuff
Why these muscles work or stretch
- Triceps brachii · Working (contracting): Holds the bent elbows under body weight
- Deltoid · Working (contracting): Mainly the front (anterior) fibers
- Pectoralis major · Working (contracting): Supports the torso and keeps the elbows close to the body
- Serratus anterior · Working (contracting): Pushes the floor away, keeping the shoulder blades against the ribs
- Wrist flexors · Working (contracting): The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
- External oblique · Working (contracting): The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
- Multifidus · Working (contracting): Multifidus rotates the vertebrae toward the opposite side
- Rectus abdominis · Working (contracting): Curls the trunk slightly, drawing the navel in
- Iliopsoas · Working (contracting): Flexes the hips deeply, keeping the knees drawn up toward the chest
- Adductors · Working (contracting): Squeezes the thighs and feet together
- Hamstrings · Working (contracting): Flexes the knees, drawing the heels toward the buttocks
- Brachialis · Working (contracting): Holds the elbows bent as the shelf for the thighs
Practice cues
- Twist deeply from the belly before placing the hands so the thigh sits fully on the arm
- Bend the elbows straight back; don't let them wing out
- Shift your weight forward with the gaze on the floor ahead of the hands; lift the feet slowly, don't hop
Benefits
- Strengthens the arms, chest and shoulders
- Builds endurance in the obliques while holding the twist
- Trains arm balance and coordination
Cautions / contraindications
- Avoid with wrist, elbow or shoulder pain or injury
- Avoid during pregnancy because of the deep twist and pressure on the belly
- Avoid with a disc herniation or acute low back pain
Easier variations
- Put a block under the feet so they lift more easily
- Put a bolster ahead, rest the thigh on the arm and shift forward without lifting
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Eight-Angle Pose Astavakrasana
- Sage Koundinya Pose I Eka Pada Koundinyasana I
- Crow Pose Bakasana
- One-Legged Crow Pose Eka Pada Bakasana
- Sage Koundinya Pose II Eka Pada Koundinyasana II
- Shoulder-Pressing Pose Bhujapidasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)