Practicing arm balances builds core strength, coordination and balance. These poses are challenging for the entire body, especially the hands, wrists, arms and shoulders. It requires stamina, focus, confidence and perseverance to practice arm balancing postures as you may find that you will fall and lose your balance a lot as you learn. To practice safely, pay attention to proper alignment and use props as needed.
Reverse plank, also known as upward plank, improves balance and energizes the body. It stretches the arms, legs, and back muscles. It also opens the chest, shoulders and throat. Additionally, this pose increases flexibility in the wrists, shoulder and ankle joints.
Sanskrit: Purvottanasana
Drishti: upward
Counterpose: seated forward bend
Side plank builds core strength and improves balance. This is a great pose to strengthen the legs, arms, shoulders and wrists. Also, practicing side plank stretches the wrist and lengthens the spine.
Sanskrit: Vasisthasana
Drishti: upward toward the raised hand, forward ,or down at bottom hand.
Counterpose: child's pose
Crow strengthens the abs, arms, core and wrists. Crow differs from crane in that the arms are bent closer to a 90 degree angle while crane is in a straight or nearly straight arm position.
Sanskrit: Kakasana
Drishti: down and forward toward fingertips.
Counterpose: child's pose
Crane improves balance and coordination. It strengthens the abs and builds core strength. This arm balance also opens the hips and back while stretching the wrists. Additionally, bakasana strengthens the arms and wrists.
Sanskrit: Bakasana
Drishti: down and forward toward fingertips
Counterpose: child's pose
Peacock strengthens the wrists, forearms, and elbows. This is a great core strengthening pose. It also cultivates balance and concentration.
Sanskrit: Mayurasana
Drishti: tip of nose
Counterpose: child's pose
Chaturanga energizes the body and builds core strength. It strengthens the legs, glutes, back, abs, shoulders, arms and wrists.
Sanskrit: Chaturanga Dandasana
Drishti: on the floor or forward
Counterpose: downward facing dog
Dolphin strengthens and stretches the shoulders, legs, arms and torso. It also lengthens the spine and stretches the hamstrings, calves, and arches. This is a great prep pose for pincha mayurasana.
Sanskrit: Ardha Pincha Mayurasana
Drishti: downward in between forearms or forward toward the legs or navel
Counterpose: child's pose