PARIVRITTA KAKASANA (SIDE CROW)
Parivritta = Rotated, twisted; Kaka = Crow; Asana = Posture
From a squat position, thighs parallel to the floor. On the right side: The left elbow is brought to the outside of the right thigh. Torso is twisted to the right, and left lower ribs are brought across the right thigh as far as possible. The back of the left arm slides down the outside of the right thigh, bringing the outer armpit as close to the outer thigh possible. The left upper arm slides several inches toward the right hip and presses firmly against the right thigh; maintaining this pressure, the upper arm is drawn back toward the right knee without allowing the skin to slide. The left palm rests on the floor just outside the right foot. If the hand doesn't easily reach the floor, the torso is tipped to the right until the hand can be placed flat. Maintaining contact between your left upper arm and your right outer thigh, Torso leans even more to the right. Hands are shoulder width apart and positioned on an imaginary line drawn diagonally away from the right foot angled in the direction of the heel. Fingers are parallel to each other. Maintaining the point of contact between the left arm and right thigh the pelvis slowly lifts and shifts to the right. The middle of the abdomen is brought above and between the hands. Feet stay together and press out through their inner edges. Heels are drawn toward the buttocks. For the scissoring of the legs, the left hip is pulled strongly down and both feet are lifted up. Arms begin to straighten as the spine twists further. Head and chest are lifted and gaze is forward. More advanced variation weight is lifted off of the back hip and balance is on the right arm only.
Benefits of the posture:
- builds strength and stamina, especially for the shoulder girdle
- massages abdominal organs