Arm balances are some of the most exhilarating poses in yoga practice.
While many believe these challenging positions are reserved only for advanced practitioners, beginners can actually gain significant benefits from exploring them.
Arm balances help build strength, improve balance, and boost self-confidence.
If you approach these poses with patience and curiosity, they can transform your practice into physical and mental growth.
1. Crow Pose (Bakasana)
Crow Pose is often the first arm balance that many yogis attempt, making it a fantastic starting point for beginners.
The foundational pose not only builds physical strength but also instills confidence as you progress in your yoga journey.
- Begin in a squatting position with your feet together and knees wide apart.
- Place your palms flat on the ground, shoulder-width apart, with your fingers spread wide for stability.
- Lean forward slowly, shifting your weight onto your hands while lifting your feet off the ground.
- Engage your core muscles and keep your gaze slightly ahead to help maintain balance and prevent tipping forward.
Crow Pose can feel intimidating, especially for beginners who fear falling on their faces.
Here are some tips to overcome that fear:
- Use a yoga block or a soft cushion in front of you as a safety net, which can ease anxiety and encourage you to lean forward with more confidence.
- Focus on keeping your elbows bent and directly over your wrists to protect your joints and avoid placing excessive pressure on your wrists.
Benefits of Crow Pose
| Benefit | Description |
|---|---|
| Upper Body Strength | Builds strength in the shoulders, triceps, and forearms. |
| Core Strength | Strengthens core muscles, essential for overall stability in yoga. |
| Balance & Focus | Improves balance and mental focus, as holding the pose requires concentration. |
| Body Awareness | Cultivates control, making it easier to transition into more challenging arm balances. |
2. Side Crow Pose (Parsva Bakasana)
Side Crow is a dynamic twist on the traditional Crow Pose that challenges both balance and core engagement, making it a great progression for beginners looking to explore variations of arm balances.
It not only strengthens the arms and core but also introduces a deep twist, promoting spinal flexibility.
- Start in a squatting position with your feet together and knees bent.
- Twist your torso to bring both hands to one side of your body, placing your palms shoulder-width apart on the ground.
- Position your elbows so that they make contact with the outer thigh of the opposite side.
- Lean forward, shifting your weight into your hands while lifting your feet off the ground.
- Use your elbows to support your thighs, engaging your core to stay lifted and balanced.
Why Side Crow Can Be Easier Than Regular Crow:
- Unlike regular Crow Pose, Side Crow offers additional points of contact between your arms and thighs, providing more stability.
- The twisting motion helps engage your obliques and activates your core muscles, making it easier to stay lifted.
| Benefit | Description |
|---|---|
| Strengthens the arms, shoulders, and core | Particularly targets the oblique muscles for improved strength. |
| Enhances balance and coordination | Teaches weight distribution between your hands, improving stability. |
| Detoxifies internal organs | The deep twist aids in detoxification and promotes spinal flexibility. |
| Improves focus and concentration | Requires mindful engagement to maintain balance, sharpening mental focus. |
3. Elephant Trunk Pose (Eka Hasta Bhujasana)
Elephant Trunk Pose is perfect for beginners who want to combine flexibility with strength, making it an excellent step toward mastering more advanced arm balances.
The pose requires focus, control, and an understanding of how to engage your muscles effectively.
- Start seated on the floor with your legs extended straight in front of you.
- Draw your right knee toward your chest and place your right arm under the lifted leg, so your thigh is resting on your upper arm.
- Place your hands on the floor beside your hips, fingers spread wide for stability.
- Press your hands into the ground and lift your hips off the mat, keeping your left leg extended forward.
- Engage your core and maintain balance by keeping your gaze focused ahead.
This pose is more accessible than it appears, but it does require a good amount of flexibility, especially in the hips. Here are some tips to help you get into the pose:
- Spend time in hip-opening stretches like Pigeon Pose, Lizard Pose, and Happy Baby Pose to increase your hip mobility.
- If you find it difficult to lift your hips, try using yoga blocks under your hands for added height and support.
| Benefit | Description |
|---|---|
| Arm Strength | Builds arm strength by challenging you to lift your entire body with your hands. |
| Core Engagement | Enhances core engagement, which is essential for balance and stability. |
| Hip Flexibility | Improves hip flexibility while also stretching the hamstrings of the extended leg. |
| Advanced Preparation | Prepares you for more advanced poses like Eight Angle Pose and Flying Splits. |
4. Firefly Pose (Tittibhasana)
Firefly Pose is a fun yet challenging arm balance that emphasizes both hamstring flexibility and upper body strength. It’s an exciting way to test your limits and build confidence in your practice.
Although it may look intimidating, this pose can be accessible to beginners with the right approach and mindset.
- Start in a forward fold with your feet slightly wider than hip-width apart.
- Bend your knees slightly and place your hands behind your heels with your fingers spread wide for stability.
- Gradually shift your weight forward into your hands while lifting your hips off the ground.
- As you shift your weight, extend your legs straight out to the sides, aiming to keep them parallel to the floor.
- For beginners, it’s common to keep the knees slightly bent at first, making it easier to find your balance.
Key Tips for Mastering Firefly Pose
- Engage your core muscles to maintain stability and prevent collapsing into your shoulders.
- Squeeze your thighs tightly toward your upper arms to create a secure grip and prevent your legs from slipping.
- Keep your gaze forward, not down, to help with balance and alignment.
| Benefit | Description |
|---|---|
| Builds upper body strength | Strengthens shoulders, triceps, and forearms, helping you progress in other challenging poses. |
| Enhances hamstring flexibility | Increases flexibility, making other forward folds and arm balances easier to achieve. |
| Improves mental focus and concentration | Requires full engagement of both body and mind to hold the balance effectively. |
| Encourages playfulness and curiosity | Promotes exploration of your limits, adding a fun, adventurous spirit to your yoga practice. |
5. Eight Angle Pose (Astavakrasana)
Eight Angle Pose is an excellent arm balance that combines strength, flexibility, and coordination, making it a great challenge for beginners looking to advance their practice. This pose strengthens the core, arms, and shoulders while also improving overall body control.
- Begin in a seated position with your legs extended in front of you.
- Transition into the Elephant Trunk Pose by bringing one leg over your shoulder.
- Cross your ankles tightly to secure the lock and engage your core muscles.
- Press your hands firmly into the ground, keeping your elbows bent to stabilize the pose.
- As you shift your weight forward, extend your legs to the side, focusing on locking them together for added stability.
Key Tips for Mastering Eight Angle Pose
- Engage your core and hip flexors to lift your legs off the ground. This helps maintain balance and prevents your body from sagging.
- Keep your elbows bent but close to your body to provide better support and avoid straining your shoulders.
- If you’re struggling to lift both legs, try starting by lifting one leg at a time to build strength.
| Benefit | Description |
|---|---|
| Builds core strength | Engages deep abdominal muscles, crucial for stability in other arm balances. |
| Strengthens arms, shoulders, and wrists | Prepares the body for more advanced arm balances by building upper body strength. |
| Enhances coordination and balance | Requires precise body control to stay lifted, improving overall balance. |
| Improves flexibility | Increases flexibility in the hips and hamstrings, which is essential for other complex poses. |
6. Headstand (Sirsasana)
Headstand is often considered the crown jewel of yoga practice, blending both head and arm balancing elements.
It is an iconic inversion that offers physical and mental benefits, making it a pose worth exploring for yogis of all levels.
- Step-by-Step Guide:
- Kneel down on the mat and interlace your fingers, placing your forearms on the ground to form a solid triangle base.
- Rest the crown of your head on the mat with the back of your head cradled in your interlaced fingers.
- Lift your hips upward, straightening your legs and walking your feet closer to your torso to bring your hips over your shoulders.
- Once your hips are aligned, engage your core and slowly lift your legs off the ground, either one leg at a time or both together, until they are fully extended overhead.
- Focus on keeping your body aligned and stable, with your core engaged to prevent your lower back from arching.
| Benefit | Description |
|---|---|
| Enhances core strength and stability | Your core muscles work to keep your body aligned while holding the pose. |
| Builds shoulder and upper back strength | Engages the arms and shoulders to support your entire body weight. |
| Boosts mental focus and concentration | Balancing upside down requires full awareness and concentration. |
| Improves blood circulation | Promotes a refreshing flow of oxygen to the brain, enhancing overall clarity. |
7. Forearm Stand (Pincha Mayurasana)
The Forearm Stand is a fantastic arm balance that not only challenges your strength but also improves flexibility in your shoulders and upper back. It’s a powerful pose that helps develop stability and control throughout the entire body.
Though it may seem intimidating, it’s accessible to beginners with the right preparation and mindset.
- Start by placing your forearms on the ground, shoulder-width apart, ensuring they are parallel to each other.
- Press your forearms firmly into the mat, engaging your shoulders and upper back.
- Lift your hips toward the ceiling as you walk your feet closer to your elbows.
- With control, slowly kick one leg up into the air, followed by the other, or try a gentle hop to lift both legs simultaneously.
- Keep your core engaged to maintain balance and focus on steady, even breathing to stay relaxed.
Common Mistakes and Tips for Improvement:
- One of the most common mistakes is allowing the elbows to splay out, which can strain the shoulders and reduce stability.
- To avoid this, focus on keeping your forearms parallel and pressing firmly into the mat to create a solid base.
- Ensure that your shoulders are stacked over your elbows for proper alignment, which helps with balance and muscle engagement.
- If you’re struggling with balance, practice near a wall to build confidence. Start by lightly resting your feet on the wall until you feel steady.
| Benefit | Description |
|---|---|
| Builds shoulder and upper back strength | Supports other arm balances by strengthening the shoulders and upper back muscles. |
| Enhances core stability and control | Requires engaging deep abdominal muscles for stability and control. |
| Improves balance and concentration | Encourages a calm, focused mind by challenging your balance. |
| Increases shoulder and chest flexibility | Prepares the body for more advanced inversions by opening the shoulders and chest. |
8. Hurdler’s Pose (Eka Pada Koundinyasana II)
Hurdler’s Pose is a dynamic arm balance that beautifully combines flexibility, strength, and mental focus. It challenges not just your physical capabilities but also your concentration, making it an exhilarating pose to master.
- Start in Downward Dog, creating a stable foundation with your hands and feet.
- Bring one knee toward your chest, engaging your core as you shift your weight forward onto your arms.
- Lower your hips slightly while keeping your elbows bent.
- Extend your back leg straight behind you while balancing on your hands, ensuring that your front leg is resting on one arm.
- The secret to mastering this pose is to engage your core fully and focus on the lift in your hips to keep your body light.
Tips for Beginners:
- It’s normal to feel unstable at first, so consider using a block under your front hip for added support until you build more strength and balance.
- If you find it difficult to balance, try keeping your back toes on the ground initially and focus on lifting just your hips and front leg.
- Practicing this pose near a wall can provide a safety net if you’re worried about tipping over.
| Benefit | Description |
|---|---|
| Upper Body Strength | Builds strength in the shoulders, triceps, and forearms. |
| Core Stability | Enhances core strength, crucial for balance and control in this pose. |
| Hip Flexibility | Improves flexibility and strengthens the hip flexors through deep front-leg engagement. |
| Spinal Flexibility & Chest Opening | Increases spinal flexibility and opens the chest, promoting better posture. |
9. Peacock Pose (Mayurasana)
Peacock Pose is a challenging arm balance that focuses on wrist flexibility, core strength, and forearm stability.
The pose is distinct because it requires pressing your elbows into your abdomen to create the leverage needed for balance.
While it may appear intimidating, mastering Peacock Pose can significantly enhance your overall body control and strength.
- Begin in a kneeling position with your knees slightly apart.
- Place your hands on the floor with fingers pointing backward toward your feet, keeping them shoulder-width apart.
- Bend your elbows and position them firmly against your lower abdomen, near the navel.
- Lean forward slowly, shifting your weight onto your hands.
- As you tip forward, lift your feet off the ground, extending your legs straight behind you.
- Engage your core muscles and focus on a steady breath to maintain balance and stability.
| Benefit | Description |
|---|---|
| Wrist Strength & Flexibility | Builds wrist strength and flexibility, which is crucial for other arm balances and inversions. |
| Forearm & Shoulder Strength | Strengthens the forearms and shoulders, enhancing overall upper body endurance. |
| Core Stability | Improves core stability, as keeping your body lifted requires deep abdominal engagement. |
| Digestion & Detoxification | Helps with digestion and detoxification by stimulating the abdominal organs due to the pressure of the elbows against the belly. |
10. Chin Stand (Ganda Bherundasana)
Chin Stand is a challenging yet rewarding arm balance that enhances strength and flexibility.
The pose demands a high degree of body awareness, control, and coordination, making it an excellent goal for those looking to advance their practice.
- Begin in Downward Dog, ensuring that your hands are firmly planted on the mat with your fingers spread wide for stability.
- Shift your weight forward, lowering yourself slowly until your chin touches the ground.
- Engage your core muscles as you lift your legs off the floor, extending them upward while maintaining balance on your chin and hands.
- Keep your shoulders drawn away from your ears to avoid compressing the neck.
Modifications and Tips for Beginners:
- Use props like yoga blocks or cushions under your chin for added support and to reduce neck strain while you’re building strength.
- Practice lifting one leg at a time if you’re not yet comfortable lifting both legs simultaneously.
- Focus on pressing your hands firmly into the mat to create a strong base and distribute weight evenly between your chin and hands.
| Benefit | Description |
|---|---|
| Upper Body Strength | Builds strength, particularly in the shoulders, triceps, and forearms. |
| Core Strength | Strengthens core muscles, essential for lifting and holding legs in the air. |
| Balance and Concentration | Enhances balance and focus needed to maintain stability. |
| Spinal Flexibility | Improves flexibility in the spine, promoting a deeper backbend. |
The Bottom Line
Arm balances are more than just cool poses, they’re a way to build strength, confidence, and self-growth.
For beginners, taking on these challenges can change your yoga practice in powerful ways, both for your body and mind.
Be proud of each small success, be patient with yourself, and enjoy the fun of trying new things.
If you would like to take a look at some foot yoga exercises, check our other post.