Notice: This extended variation of Side Crow or Parsva Bakasana requires intense focus and a very strong core!

Please be sure to warm up with some Sun Salutations and some gentle twists, and definitely warm up your hips and core to avoid muscle cramps. If you haven't yet mastered your Side Crow, go back and practice it more before attempting to extend. Listen to your body and know when to say NO!

Tips for extending

1. This variation may make you a little top heavy, meaning the balance is a little more challenging. I recommend placing a big pillow in front of your face to protect your neck in case of tippage!

2. When you enter your Side Crow, set your knee high up on the center of your tricep muscle as opposed to your elbow.

3. If extending both legs is too challenging at first, practice extending one leg at a time. It is easier to extend the top leg than it is the bottom leg. So master extending the top leg, then master extending the bottom leg... and then give both legs a go!

Stay tuned for another Side Crow Variation next week!