Side Crow Eagle Legs Variation

Etymology: The Side Crow Eagle Legs Variation is a hybrid of two yoga poses: Side Crow Pose (Parsva Bakasana) and Eagle Pose (Garudasana). It combines the arm balance of Side Crow with the leg position of Eagle Pose, creating a challenging and dynamic posture that requires strength, balance, and focus.

Benefits:

1. Strengthens the arms, shoulders, and core muscles.
2. Improves balance and coordination.
3. Stretches the hips and thighs.
4. Enhances concentration and focus.
5. Stimulates the digestive system.

Contraindications:

1. Wrist, shoulder, or elbow injuries.
2. Recent abdominal surgery.
3. Pregnancy (modifications may be necessary).
4. High blood pressure.
5. Carpal tunnel syndrome.

Alignment Tips:

1. Start in a squatting position with your feet together and knees bent.
2. Place your hands on the floor shoulder-width apart, fingers spread wide.
3. Lean forward, lifting your hips and shifting your weight onto your hands.
4. Bend your elbows slightly and place your knees on the back of your upper arms, just above the elbows.
5. Engage your core muscles and lift your feet off the ground, balancing on your hands.
6. Cross your right thigh over your left thigh, hooking your right foot behind your left calf.
7. Keep your gaze forward and find a focal point to help with balance.
8. Press down evenly through your hands and engage your arm muscles to maintain stability.
9. Hold the pose for several breaths, then gently release and switch sides.

Therapeutics:

1. Strengthens the wrists, arms, and shoulders, which can be beneficial for those with weak upper body strength.
2. Challenges balance and coordination, helping to improve overall stability.
3. Stretches the hips and thighs, which can alleviate tightness in these areas.

How to do it:

1. Begin in a squatting position with your feet together and knees bent.
2. Plant your hands on the floor shoulder-width apart, fingers spread wide.
3. Lean forward, shifting your weight onto your hands and lifting your hips.
4. Bend your elbows slightly and place your knees on the back of your upper arms.
5. Engage your core muscles and lift your feet off the ground, balancing on your hands.
6. Cross your right thigh over your left thigh, hooking your right foot behind your left calf.
7. Keep your gaze forward and hold the pose for several breaths.
8. Gently release and switch sides, crossing your left thigh over your right thigh.

Modifications:

1. Place a folded blanket or yoga mat under your knees for extra padding.
2. Use yoga blocks under your hands to elevate the floor if reaching the ground is challenging.
3. Keep your toes on the ground for added stability until you feel comfortable lifting them off.

Props:

1. Yoga blocks
2. Blanket or yoga mat

Misalignments:

1. Collapsing shoulders: Keep your shoulders lifted away from your ears to maintain stability and prevent strain.
2. Sinking into the wrists: Distribute your weight evenly through your hands to avoid putting excessive pressure on your wrists.
3. Arching the lower back: Engage your core muscles and draw your navel toward your spine to maintain a straight spine.

Assisting:

1. A yoga teacher or experienced practitioner can provide hands-on assistance to help you find proper alignment and balance in the pose.
2. They can offer verbal cues to remind you to engage specific muscles and maintain proper form.

Prep Poses:

1. Plank Pose (Phalakasana)
2. Crow Pose (Bakasana)
3. Eagle Pose (Garudasana)
4. Chair Pose (Utkatasana)

Follow Up Poses:

1. Downward Facing Dog (Adho Mukha Svanasana)
2. Child's Pose (Balasana)
3. Seated Forward Bend (Paschimottanasana)
4. Pigeon Pose (Eka Pada Rajakapotasana)