Eka Pada BakasanaSINGLE LEG CROWEKA PADA BAKASANA Eka Pada Bakasana asks us to balance curiosity with patience. This one-legged crow variation isn’t just about lifting a leg, it’s about organizing pressure, timing, and trust in unfamiliar territory. The posture...
Approachable Arm Balances
Approachable Arm Balances
PARSVA BAKASANA
APPROACHABLE ARM BALANCES
Approachable arm balances aren’t about fearlessness; they’re about informed action. When we understand the mechanics behind the posture, we gain the power to shape our own outcomes. Rather than jumping into Side Crow and hoping for the best, we can approach it with intention, building strength, spinal flexion, rotation, and shoulder mechanics one layer at a time. Chromatic Yoga excels at this “bite-sized” method, breaking complex postures into digestible steps that our bodies can absorb and repeat. With consistency, drills become familiar, patterns change, and what once felt overwhelming starts to feel surprisingly reachable. Today’s explorations reveal how twisting, flexing, and stabilizing are not separate ideas but interconnected actions that make Side Crow accessible, logical, and grounded in technique.
FLYING HIP OPENERS
ASANA INFUSED WITH STEP BY STEP TECHNIQUES FOR ARM BALANCES
- 10 Chromatic Yoga practices with founder Matt Giordano
- Physically Invigorating
- Foundations, Refinement and Advancement
- Meticulously Crafted Experiences to Set you up for Maximum Success
- Included Postures: Crow, Side Crow, Firefly, Dragon Fly, Revolved Flying Half Lotus, Koundenyasana 1 & 2, Hybrid Arm Balances, Straddle Handstand and More
- 12+ Arm Balances with Modifications and Variations!
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- All Levels Appropriate Full length 75 minute Classes
- Non-dogmatic, Anatomy informed Alignment
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- 12 Continuing Education hours with Yoga Alliance and American Yoga Council
- 12 Accredited Practice Hours with the Chromatic School of Yoga
- Step-by-Step instruction for increased accessibility
- Sweat, Breath, Strengthen, Stretch and Feel Amazing!
DESIGN THE DESTINATION
Balance & Twist
We begin by exploring the shape of Side Crow without the pressure of balancing. Lifting the right knee toward the chest and bending slightly in the standing leg, we flex the spine and rotate to the right. This combination of flexion and twist is the “destination” of Side Crow, recreated upright. Extending the right leg increases the demand on the hip flexors and psoas, while maintaining the spinal shape teaches us where power originates. Matt encourages us to stay compact and controlled, allowing the shoulder blades, ribs, and core to echo the mechanics required later on the hands. These small shifts help us understand what the pose expects from the spine, not just the arms.
Set Up The Mechanics
Next, we transition into plank with a tiny bend in the elbows, small but essential for arm balance strength. Walking to the left without dropping the pelvis lights up the obliques and teaches us how to hold tension during rotation. Matt reminds us: if the hips sag, the twist is lost. When we tap the outer elbow, we feel Side Crow’s structure without lifting off the floor. Returning to center with control reinforces the strength of the shape. These deliberate steps refine how we prepare, so approachable arm balances begin to feel coordinated rather than chaotic.
WATCH THE VIDEO
APPROACHABLE ARM BALANCES: KEY PREPARATIONS FOR SIDE CROW
SIDE CROW ON YOUR BACK
On our backs, with a block between the shins, the focus shifts to core activation and rotational control. By lifting the right pelvis off the floor and reaching forward into a sit-up, we train the flexed, rounded shape that Side Crow requires. This drill spotlights the obliques and deep core muscles, without wrist pressure or fear of falling. Keeping the block squeezed awakens the midline and teaches the body to stay compact. Matt emphasizes reaching the elbow past the knee to mimic the posture’s final geometry. Practicing Side Crow on the back gives us a clear sense of where power is generated, making the full pose far more approachable when weight is added later.
200 HOUR ONLINE TEACHER TRAINING
GET CERTIFIED & DEEPEN YOUR YOGA PRACTICE
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- Yoga Alliance Globally Recognized Certification Program
SIDE CROW AT THE WALL
Taking Side Crow to the wall shifts the relationship to gravity and allows us to strengthen the push action safely. With the left tricep crossing over the thigh and the hands placed firmly on the wall, the forearms stay perpendicular, mirroring real Side Crow arm placement. Gripping the wall activates serratus anterior, and Matt points out that the left shoulder blade must protract strongly while the right may retract slightly. This refined asymmetry trains the shoulders to support the twist rather than collapse under it. Flexing the spine, gripping with the fingertips, and maintaining a lifted rib cage helps us feel what real elevation requires. Practicing at the wall builds confidence and pattern recognition, two essential pieces of making approachable arm balances truly accessible.
300 HOUR ONLINE TEACHER TRAINING
GET 500 HOUR CERTIFIED AS A MASTER TEACHER
Master your skill set as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!
- Get 500 hour certified
- Learn anatomy, biomechanics, asana techniques
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- Masterful sequencing and verbal delivery
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- Transformative tools: theming, dharma talks, satsang
COMPACT & ROTATE
Now we integrate everything learned. From a low squat, hands wide, and elbows pointing straight back, we connect one knee to the arm and pull inward. Flexing the spine, gripping the fingers, and lifting the hips high creates the platform Side Crow needs. Matt invites us to practice retraction and protraction to feel the differences in elevation, reminding us that hips low and head bobbing won’t serve us. Keeping the shape compact is the secret: flexed spine, knees pulling in, and shoulder blades spreading as weight shifts forward. Even lifting one foot highlights the role of obliques and midline activation. Whether the legs extend or stay bent, staying lifted and rounded is what stabilizes the pose. Approachable arm balances become reality when we combine compactness, rotation, and thoughtful technique, turning Side Crow into a posture built on clarity rather than luck.
Delve deeper into arm balance preparation by registering for Matt’s upcoming online immersion Flying Hip Openers.
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Article by Trish Curling
Video Extracted From: Bring The Heat Immersion
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- Caters to all levels with modifications and props
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Eka Pada Bakasana
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