Yoga has been around for centuries, and it’s now one of the most popular forms of exercise out there. If you’re new to yoga or want to try something different, why not try 14 Arm Balance Yoga poses? In this beginner’s guide, we’ll teach you how to do each pose correctly and safely. Plus, we’ll give you tips on how to get the most out of your practice. So let’s get started!
1. Crow Pose (Bakasana):
Crow Pose, or Bakasana, is an arm balance pose that increases strength and stability in the arms, wrists, and core. It also helps to improve your balance and flexibility.
To get into the pose:
- Start in a low squat position with your hands shoulder-width apart on the ground.
- From there, lift your feet off the ground and shift your weight forward until you’re balancing on your hands.
- Keep your arms straight and engage your core throughout the entire motion.
Tips:
• To help keep your balance, focus on a point in the room or close your eyes.
• If you find it difficult to lift both feet off the ground at once, try lifting one foot at a time.
• Keep your back straight and engage your core as you enter and hold the pose.
Benefits:
• Strengthens arms, wrists, and core
• Improves balance and flexibility
• Increases focus and concentration
Precautions:
• If you have any wrist or shoulder injuries, speak with a doctor before attempting this pose.
• Don’t force yourself into the full pose if it’s too complicated. Take your time and ease into it.
• Be mindful of not putting too much pressure on your wrists.
2. Side Plank Pose (Vasisthasana):
Side Plank Pose, or Vasisthasana, is a great way to strengthen your arms, wrists and core. To get into the pose, start in a high plank position with both hands shoulder-width apart. From there, slowly rotate your body, so one foot is stacked over the other while keeping your legs straight. Lift your top hand up towards the ceiling and engage your core throughout the entire motion.
Tips:
• Make sure your shoulders are stacked over your wrists and your hips align with your shoulders.
• To make the pose easier, try bending the bottom leg and placing the foot on the ground to provide more stability.
• If you’re looking for a challenge, try extending the top arm so it’s parallel to the floor or reaching back and grabbing your ankle.
Benefits:
• Improved coordination and balance
• Strengthened arms, wrists and core
• Improved posture.
Precautions:
• Avoid this pose if you have any wrist or shoulder injuries.
• If you experience any pain, stop immediately and consult a doctor.
3. Eight-Angle Pose (Astavakrasana):
Eight Angle Pose, or Astavakrasana, is an arm balance pose that increases strength and stability in the arms, wrists, and core.
To get into the pose:
- Start in a low squat position with your hands shoulder-width apart on the ground.
- From there, lift your feet off the ground and press your palms into the ground as you lean forward to shift your weight onto your hands.
- Lift one leg up towards the ceiling while keeping your other leg bent and hovering above the ground.
Tips:
• To help keep your balance, focus on a point in the room or close your eyes.
• If you find it difficult to lift both feet off the ground at once, try lifting one foot at a time.
• Keep your back straight and engage your core as you enter and hold the pose.
Benefits:
• Eight Angle Pose strengthens and stabilizes the arms, wrists, and core.
• It also increases flexibility in the hips, legs, and spine.
• Practicing this pose can help improve balance and coordination.
Precautions:
• Make sure your wrists are in proper alignment, and your palms are flat on the ground.
• Avoid lifting your legs too high or extending them out to the side to maintain balance.
• People with wrist, shoulder, or back injuries should avoid this pose.
4. Dolphin Pose (Makarasana):
Dolphin Pose, or Makarasana, is a great way to open up your shoulders and chest while also strengthening your arms and core. To get into the pose, start in a tabletop position on all fours with your palms flat on the ground. From there, slowly lower your forearms onto the ground and press your palms together as you lift both of your legs off the ground. Keep your legs straight and engaged throughout the entire motion.
Tips:
- When attempting Dolphin Pose, make sure to keep your core engaged and press firmly into the ground with your palms.
- Additionally, it’s important not to let your hips sag towards the floor as this can strain the lower back. Lastly, try to relax and breathe deeply throughout the pose.
Benefits:
- Dolphin Pose is a great way to strengthen your arms and core while increasing flexibility in the shoulders, chest and spine.
- Additionally, the pose helps improve posture, balance and coordination while calming the mind and relieving stress.
- Regular practice of Dolphin Pose can help to reduce fatigue, improve circulation and stimulate the nervous system.
Precautions:
- Those with existing wrist injuries may find this pose difficult to hold for long periods of time. If you have any existing medical conditions or injuries, please consult your doctor before attempting Dolphin Pose.
- Additionally, people with high blood pressure should be aware that this pose may increase their heart rate, so it’s important to stop if you feel any strain or discomfort.
5. Firefly Pose (Tittibhasana):
Firefly Pose, or Tittibhasana, is an arm balance pose that can be quite challenging for beginners.
To get into the pose:
- Start in a low squat position with your hands flat on the ground.
- From there, lift one leg up towards the ceiling as you press firmly into your palms and shift your weight onto your hands.
- Try to lift your other leg off the ground and straighten both legs as you reach for your toes with your hands.
Tips:
• To get into the pose, begin by pressing firmly into your palms and shifting your weight onto your hands.
• Focus on engaging your core muscles to lift both legs off the ground and straighten them in the air.
• Make sure you keep your shoulders above your wrists to avoid putting too much pressure on them.
• Maintain steady breathing as you hold the pose for several breaths.
Benefits of Tittibhasana:
- Tittibhasana is an excellent pose for strengthening the arms and core muscles. It also increases balance, focus, and flexibility.
- Additionally, it helps to improve posture by stretching out the chest, abdomen, and hips.
- Finally, it can be a great way to boost your confidence as you learn to trust in your body’s capabilities.
Precautions:
• Do not practice this pose if you have any injuries or issues with your wrists.
• Make sure to take breaks and come out of the pose if you feel any pain in your shoulders, back, or arms.
• Listen to your body, and don’t push yourself beyond what feels comfortable.
• Always have a qualified instructor guide you through the pose step-by-step.
6. Handstand (Adho Mukha Vrksasana):
Handstand is an advanced arm balance pose that can be quite challenging for beginners. To get into the pose, start in a downward dog position with your palms flat on the ground.
From there, press firmly into your hands as you lift one leg off the ground and swing it up towards the ceiling. As soon as you feel balanced, try to kick off the wall and balance on your hands.
Tips:
• Make sure to keep your core engaged throughout the entire motion and focus on pressing firmly into your hands.
• If you’re having trouble balancing, focus on shifting your weight forward slightly while keeping your back straight and core engaged.
• Don’t forget to breathe deeply while holding the pose and practicing your balance.
• Once you’re comfortable, try to work toward holding the pose for longer periods of time.
Benefits of Handstand:
• Handstand helps to improve balance and coordination.
• Strengthens the arms, shoulders, wrists, and core muscles.
• Improves posture by keeping the spine straight.
• Increases focus and concentration.
• Provides a sense of accomplishment when you’re able to hold the pose for a longer period of time.
Precautions:
• If you’re feeling any pain or discomfort, slowly come out of the pose.
• Make sure to warm up your body before attempting a handstand.
• If you’re a beginner, start by practicing against a wall until you feel more comfortable with the pose.
• Don’t overstretch your arms or legs while trying to balance in the pose.
7. Peacock Pose (Mayurasana):
The peacock pose is a challenging arm balance pose that requires both strength and focus. To get into the pose, start in a low squat position with your hands flat on the ground. From there, press firmly into your palms and shift your weight onto your hands.
Next, slowly lift one leg off the ground while keeping it bent at the knee. Then try to straighten both legs as you reach for your toes with your hands.
Tips:
• Make sure to keep your core engaged and focus on pressing firmly into your palms as you shift your weight onto them.
• Keep looking up towards the ceiling throughout the entire motion to help maintain balance.
• Bend or straighten both legs as needed to find a comfortable balance in the pose.
• Don’t forget to breathe deeply and relax your body as you hold the pose.
Benefits of Peacock Pose:
• Strengthens the wrists, arms, and core
• Improves balance and coordination
• Stretches the chest and shoulders
• Stimulates abdominal organs
• Reduces stress and anxiety
Precautions:
• People with wrist injuries or carpal tunnel syndrome should avoid this pose.
• Beginners may want to practice against a wall for additional stability.
• Women who are pregnant should not attempt this pose.
• People with shoulder or neck injuries should also avoid it.
8. Grasshopper Pose:
The grasshopper pose is a challenging arm balance that requires a lot of focus and strength. Start in a low squat position with your hands planted firmly on the ground to get into the pose. From there, press firmly into your hands as you shift your weight onto them.
Slowly lift one leg off the ground and bring it up towards your chest while keeping it bent at the knee. Then, reach for your toes with both hands while keeping your core engaged throughout the entire motion.
Tips:
1. Make sure to keep your core engaged throughout the entire process of getting into and maintaining the pose.
2. Ensure that your feet remain parallel to each other, with the toes pointed inwards towards your body.
3. Keep a steady breath as you transition into and out of the pose.
4. Focus on using your arms to achieve balance in the pose, rather than compensating with your lower body or core muscles.
Benefits:
1. Strengthens your arms, shoulders, and core muscles.
2. Increases flexibility in your hips and spine.
3. Improves balance and coordination.
4. Enhances mental focus and awareness of body position by teaching you to stay present in the moment.
5. Stimulates circulation throughout the body, improving blood flow and oxygen levels while helping to flush out toxins from the body.
Precautions:
1. If you have any existing shoulder or wrist injuries, please consult with a healthcare professional before attempting this pose.
2. Make sure to listen to your body throughout the entire process; if you feel any pain or discomfort, stop immediately and take a break before trying again.
3. Beginners should work with a certified yoga instructor to ensure proper form and technique when attempting this pose.
9. Headstand (Sirsasana):
Headstand (Sirsasana) is a challenging arm balance that requires strength, focus and balance.
To get into the pose, start in a tabletop position with your hands planted firmly on the ground in front of you. Place the crown of your head on the ground, tucking your chin slightly towards your chest.
Next, press firmly into your hands as you transfer your weight onto them and begin to lift both legs up off the ground. Make sure to keep your core engaged throughout this entire process and keep a steady breath throughout. Once both legs are in line with one another, slowly walk your feet up toward your head until they are resting against the wall behind you.
Tips:
• It is important to keep your neck in alignment with your spine and avoid any compression.
• Use a folded blanket or block for support if needed.
• Keep your gaze fixed on one point on the ground during the pose.
• Be mindful of any strain in your lower back or shoulders, and come out of the pose if you experience any discomfort.
Benefits:
• Strengthens the core and upper body
• Improves balance and focus
• Stimulates the nervous system
• Relieves fatigue
• Calms the mind and relieves stress.
Precautions:
• Avoid this pose if you have any neck, shoulder or lower back issues.
• People with high blood pressure or glaucoma should also avoid this pose.
• Women who are pregnant should not practice headstands.
10. Hurdler’s Pose (Eka Pada Koundinyasa II):
This is an intermediate arm balance that requires strength, focus and coordination. Begin by coming into a lunge position with the right foot in front of the left. Make sure to keep your front knee stacked over your ankle and your back knee on the ground.
Next, bring both hands to the floor on either side of your front foot so that your elbows are bent and close to your body.
Slowly begin to shift your weight forward, pressing into the palms of your hands and lifting the back leg off the ground. When you feel balanced, extend the back leg out towards the side, keeping it straight and strong.
Tips:
• Make sure to keep your core engaged and your shoulders drawn away from the ears.
• Keep your gaze fixed on a point ahead of you to help maintain balance.
• If you’re feeling wobbly, don’t worry—return to your starting position.
Benefits:
• Strengthens the core and arms
• Improves balance and coordination
• Enhances spinal flexibility
• Increases awareness of body alignment
Precautions:
• Practice with a qualified teacher if you are new to arm balances.
• If you have any existing neck or shoulder injuries, avoid this pose.
• Be mindful of your body and stop if you feel any pain.
11. One-Legged Crow Pose:
This arm balance is a challenging yet exciting pose to practice. To begin, come into a squat position with your feet together and your hands on the floor in front of you.
Start to shift your weight forward onto your hands, then lift one foot off the ground and draw it towards your chest.
From here, bend the elbows and draw them towards each other. When you’re ready, bring both legs together so that they are parallel to the floor and press firmly into the palms of your hands.
Tips:
• Take it slow—this pose takes some time to master.
• Keep your core engaged and use Mula bandha (root lock) to help you stay balanced.
• If you’re feeling unsteady, try resting one foot on the floor and the other on your upper arm.
Benefits:
• Strengthens the wrists and arms.
• Improves your sense of balance and stability.
• Enhances focus and concentration.
• Stimulates digestion and relaxation.
Precautions:
• If you have a wrist injury, it’s best to avoid this pose.
• If you’re new to arm balances, practice with a qualified instructor.
• Don’t overexert yourself—take breaks when needed.
12. Scorpion Pose:
This advanced arm balance offers an exhilarating and empowering experience. To begin, come into a plank position with your palms flat on the ground.
Next, slowly lower your torso down until it’s almost parallel to the floor. From here, take one foot off the ground and bring it up towards your head. Keep your elbows bent and your core engaged.
From this position, slowly reach back with the free leg and bring it over your shoulder so that both legs are now crossed in front of you. Make sure to keep your gaze fixed on one spot to help maintain balance.
Tips:
-Make sure to keep your core engaged and your spine neutral throughout the pose.
-If you’re just starting out, you can use a wall or a bolster to help support your body during the pose.
-Focus on taking slow, deep breaths and allowing the breath to guide your movement while in the pose.
Benefits:
• Strengthens the core and arms.
• Improves balance, coordination and focus.
• Enhances spinal flexibility.
• Increases awareness of body alignment and posture.
Precautions:
• People with high blood pressure, shoulder injuries or neck injuries should avoid this pose.
• If you experience any sharp pain or discomfort while in the pose, come out of it immediately.
13. Chaturanga Dandasana Pose:
This pose is an essential part of any yogi’s practice. To begin, come into a plank position with your palms flat on the ground and your feet hip-width apart.
Slowly lower your body down from here until it’s almost parallel to the floor. Keep your elbows bent and draw them towards each other. Make sure to keep your gaze fixed on one spot ahead of you to help maintain balance.
Tips:
• Engage your core and use Mula bandha (root lock) to help you stay balanced in the pose.
• Take it slow—this pose takes some time to master.
• If you’re just starting out, you can use a wall or a bolster to help support your body during the pose.
Benefits:
• Strengthens the wrists and arms.
• Improves stability, balance and coordination.
• Enhances focus and mental clarity.
• Promotes relaxation in the upper body.
Precautions:
• If you have a wrist injury, avoiding this pose is best.
• If you’re new to arm balances, practice with a qualified instructor.
• Don’t overexert yourself—take breaks when needed.
14. Chin Stand (Ganda Bherundasana):
This arm balance pose is an excellent way to strengthen your wrists and arms while improving your sense of balance. To begin, come into a kneeling position with your hands flat on the ground and your feet hip-width apart.
From here, slowly lift one leg up and rest it on the upper arm or shoulder of the opposite side. Make sure to keep your elbows bent and your gaze fixed on one spot ahead of you to help maintain balance.
Next, slowly shift your weight forward until you feel balanced in the posture. Keep your core engaged and use Mula bandha (root lock) to help you stay steady in the pose.
Tips:
• Focus on taking slow, deep breaths and allowing the breath to guide you into the pose.
• Make sure to keep your elbows bent and your gaze fixed ahead of you to remain balanced.
• Utilize Mula bandha (root lock) to help keep your core engaged and provide stability.
• If you are a beginner, try doing this pose with the support of a wall or chair for guidance.
Benefits:
• Strengthens the wrists and arms
• Improves sense of balance
• Tones the abdominal muscles
• Helps to improve posture
• Enhances concentration and focus.
Precautions:
• People with any wrist, arm, or shoulder injuries should not attempt this pose.
• Those with high blood pressure or heart conditions should talk to their doctor before attempting this pose.
• If you experience pain while in the pose, stop and come out of the pose slowly.
Conclusion:
Arm balance yoga poses can be a great way to challenge your body and mind. They can help build strength, improve balance, and increase flexibility. These poses require both physical and mental focus, so it’s important to take your time and be patient with yourself. Start with the simpler poses and work your way up to more advanced ones as you gain confidence. With practice, you’ll soon be able to master all 14 arm balance yoga poses!
