How to Do Parsva Dandasana Variation

Parsva Dandasana variation, a yoga arm balance, is one of my favorite yoga poses. It's a gravity-defying pose, combining balance, twisting and upper body strength. The full version of Parsva Dandasana is one of the most advanced poses in Ashtanga Vinyasa Yoga, but this variation is potentially accessible to anyone whose normal yoga practice includes basic yoga arm balances such as Bakasana (Crow Pose) and Parsva Bakasana (Side Crow).

Preparatory Poses

The following yoga poses can help you build the strength and balance to take on Parsva Dandasana variation. Practice these poses before attempting Parsva Dandasana variation.

*Ardha Baddha Padmottanasana (Standing Bound Half Lotus Pose)
Standing Half Lotus will help you open your helps and improve your balance.

*Padangustasana (Toe Stand)
This is a variation of Standing Half Lotus that challenges your balance, lengthens your spine and strengthens your ankles.

*Chaturanga Dandasana (Four-Limbed Staff Pose)
This pose helps to build upper body strength, especially in the triceps and wrists.

*Bharadvajasana II (Bound Half Lotus Twist)
This pose will help prepare you for the Half Lotus twist that is part of moving into Parsva Dandasana variation.

*Bakasana (Crow Pose)
Before attempting more advanced yoga arm balances, it is important to become comfortable with the basic Crow Pose. Crow strengthens your arms and wrists and allows you to practice balancing on your hands.

*Parsva Bakasana (Side Crow Pose)
Once you become comfortable balancing your weight evenly on both arms, practice Side Crow to learn how to distribute your weight in a yoga arm balance when it is concentrated on only one arm. You may find it easier on one side, but it is important to practice Side Crow on both sides in order to build strength in your weaker side and maintain balance within your body.

How to do Parsva Dandasana Variation

1. Begin in Tadasana (Mountain Pose) with your feet parallel, the tops of your thigh bones drawing back and your sternum lifted.

2. Move into Ardha Padmottanasana (Standing Half Lotus) by lifting your right leg and using your hands to place the top of your right foot against the front of your left thigh.

3. Keeping your spine straight and your right foot in Half Lotus, fold forward and bring your hands to the mat.

4. Slowly lower your hips and lift your left heel, coming into Padangustasana (Toe Stand). You can keep your hands on the mat to aid your balance.

5. Inhale as you lift and straighten your torso, then exhale as you twist your torso to the left. Place your hands shoulder-distance apart on the mat to the left side of your hips.

6. Flex your right foot and position yourself so that the sole of your right foot presses against your upper right arm, between the elbow and shoulder. Do not rest the foot on your elbow!

7. Begin to tip the weight into your hands until your left foot lifts off the floor. Keep a small bend in both arms and grip the mat with your finger pads.

8. Straighten your left leg, flex the foot and reach out through the big toe mound.

**TIP**
For a more supported arm balance, keep both arms bent as though you were in Chaturanga Dandasana and allow the left side of your ribcage to rest against your left upper arm.

Once you've attempted Parsva Dandasana on one side, try it on the other side. Remember to breath, and stop if you have any pain in your elbows, shoulders or knees.