Conquer the Side Crow: A Playful Balance with a Twist
Jelena Lieberberg mastering the Side Crow, Eka Pada Koundinyasana 1
In this article:
- 🎯 Why the Side Crow is unique
- 🌟 Fun fact about this asana’s history
- 🏋️ Benefits and challenges
- 🌐 How to prepare for the Side Crow
- 🚀 Step-by-step guide to mastering the pose
- 🧑💻 About our asana columnist, Jelena Lieberberg
mastery of the Side Crow – are you ready?
By Jelena Lieberberg, Osteopath and Yoga Coach, 247sports.news
Why the Side Crow is unique
The Side Crow, Eka Pada Koundinyasana 1, might just be the cool cousin of its symmetrical sister, the traditional Crow Pose. It’s less about brute strength and more about balance and sensitivity. Many practitioners find this ‘odd bird’ surprisingly easy to take off, despite its eye-catching appearance. Named after the wise sage Koundinya, with ‘Eka Pada’ meaning ‘with one leg’, this asana first emerged in BKS Iyengar’s 1966 yoga classic, “Light on Yoga”.
“According to the name, it is not a crow, but a one-legged wise man.”
fun fact: The original headstand approach
In BKS Iyengar’s book, the master instructs the Side Crow by beginning in a headstand with hands on top, then lowering both legs straight into the horizontal position. Talk about control!
Benefits and challenges
- 🏋️♀️ Benefits: Develops balance, builds core strength, and improves shoulder and hip flexibility.
- 🌟 Challenges: Arm and core strength are required, as is plenty of body control.
How to prepare for the Side Crow
- ➜ Warm up thoroughly with sun salutations and mountain climber stretches to prepare your upper body and core.
- ➜ Place a pillow where your face might land for extra cushioning.
- ➜ Ensure your mat isn’t too soft to prevent wrist injuries.
Step-by-step guide: mastering the Side Crow
1. Squat and twist
- Start deep in a squat with feet and knees together.
- Initiate a twisting turn, keeping both heels grounded for stability.
- Place your right elbow on the outside of your left knee, enclosing your right fist with your left hand.
2. Prop up
- Lift heels slightly, turn your upper body further, and place your right hand close to the left thigh on the floor.
- Pull your left elbow under, lift your butt, and ‘sit’ on your elbow.
3. Arm balance
- Lean forward in a controlled manner, keeping knees tucked in.
- Straighten and scissor your legs apart.
4. Dissolve and repeat
- To exit, bend your legs, pull knees together, and put your feet down. Try the other side too!
Did you know?
If you find yourself wobbling in the Side Crow, remember: tighten your core, engage your belly and keep your knees close together to maintain balance.
Meet your Yoga Guide, Jelena Lieberberg
Jelena Lieberberg, osteopath and yoga coach extraordinaire, guides us through the Side Crow’s playful mysteries. Find her eBooks, retreats, and workshops at kickassyoga.com, or follow her Insta adventures: @kickassyoga.
Ready for the next level?
🌳 Learn about supportive twisting postures.
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