But you really want to make them strong, and also you don’t want to do those heavy exercises. In that case, Yoga arm balances will help you work on your upper body strength.
We should try arm balances with an open mind. It's okay to take your time and explore without feeling discouraged if you don't get it on the first try.
Before we get into the list of Yoga postures, let’s take a moment to talk about how to do them safely. These poses have different levels of difficulty, and you must know your limits.
Tips for Yoga Arm Balance Poses
- During your first practice, it’s best to begin with the arm balances that are simple and manageable. Then, slowly work up to more advanced poses.
- As you advance through your arm balances, don’t hesitate to seek out extra help from a yoga teacher or attend a local yoga class, where they can help support your practice.
- Place a soft towel behind your back when doing inverted arm-balance poses to get better support.
- Spread your fingers apart to grip the floor and stay balanced.
- Remember to keep your head up and not roll it back, so you don’t hurt your neck and shoulders.
- Instead of looking in the mirror to check your alignment and form, try recording a video of yourself. It may be more helpful.
- Always do arm-balance poses on a yoga mat or soft, cushiony area to protect the palms of your hands and elbows.
- The movement should be gradual. You should always listen to your body and avoid straining or tearing a muscle.
- Warm up your body by twisting your wrists, swinging your arms at the sides of your body, or stretching and twisting out your side body.
- It’s crucial to remember that yoga is about more than just stretching. The poses also allow your muscles to relax and regain their original condition.
Yoga Postures for Arm Balances
Now, let’s talk about the basic yoga postures that you can use for balancing your arm:
Plank Pose (Kumbhakasana)
Plank is a simple pose but quite challenging one. It requires significant upper body strength and core endurance. Be prepared to hold the pose for a long time and extend into poses like Crow or Side Crow.
This pose strengthens your arms, wrists, and spine. It tones your abdomen and core. It also stretches your hamstrings and ankles.
Crow Pose (Bakasana)
Crow is a good starting point for arm balancing. It can help newer yogis realize how strong and coordinated they are, so it’s a great way to boost confidence and, of course, have fun! It strengthens the arms, torso, and mind.
If you’re afraid of falling forward, lean a pillow out in front of you. This way, if you fall forward, your fall is cushioned.
Side Crow (Parsva Bakasana)
This variation adds another layer of complexity, though is still easily understandable. This pose is good for building strength in the wrists and arms and the oblique muscles on the side of your core.
Variants can change the degree of difficulty. Also, once you’ve mastered Side Crow, it can lead to other advanced poses like Koundinyasana.
Eight Angle Pose (Astavakrasana)
It is an outstanding arm balance that you’ll often see yoga teachers and studios using in their advertisements. It is challenging but probably a lot more accessible than most people would chronicle.
It takes practice to hold one’s body and legs in an asymmetrical position. It is less scary than other arm balances as you come into the pose from a seated position.
Handstand (Adho Mukha Vrksasana)
A strong foundation of the basics best precedes this pose. That is why it’s recommended to try it from a supported position.
The shoulder and wrist strength required for handstands can be adapted to other arm balances, but you won't get the full benefit without it.
Handstands give you a lot of arm strength and allow you to build up the strength in your shoulders and wrists. However, they also require a good amount of upper body control.
Scale Pose (Tolasana)
This pose is challenging but is still relatively accessible compared to a lot of other arm-balance poses. In addition, it’s not as tricky as most forward bends to be used as a stepping stone for beginners.
This pose stretches the chest and shoulders, which helps increases your range of motion. It is an excellent pose for enhancing your balance and handgrip. It also Improves your overall concentration.
Elephant’s Trunk Pose (Eka Hasta Bhujasana)
This pose is excellent for adding a balancing element to your yoga practice. Even if you don’t have the arm strength to do other arm balances, you can still help yourself by getting into this pose.
This pose is also suitable for increasing your range of motion and flexibility in the upper body. In addition, it will strengthen the arms, shoulders, and back muscles and ton your abs and core.
Upward Plank Pose(Purvottasana)
Upward Plank is a pose that has a lot of strength and balance. This pose is also slowly increasing in difficulty. The more you can do, the better!
It’s also good for stretching your palms and shoulders, as well as strengthening the muscles that stabilize your elbows. It also Stretches your ankles and knees. This pose tones your lower back.
Scorpion Pose (Bakasana)
It is a unique arm balance that requires outstanding core strength. As you’re practising, be sure not to twist or turn your body in any way.
You can do the traditional Scorpion on the forearms and perform it in Handstand variation as well.
Both of these poses have the same benefits, namely that they strengthen your entire body and create flexibility in your spine. However, one of the best aspects is that they encourage deep focus and concentration.
It is suggested that you attempt it under the supervision of a qualified instructor.
Side Crane Pose(Parsva Bakasana)
This arm balance is a little more advanced than others. It requires a lot of upper body strength and has a high possibility of injury.
This pose is quite difficult to master. However, it strengthens your arms, shoulders, wrists, tones your back and abdomen, and improves your focus and balance.
It is an advanced pose. It requires a lot of shoulder strength and core strength, but it has many benefits – it improves circulation, balance, Tones the back of your thighs and abdomen and is excellent for overall flexibility.
Flying Crow Pose (Eka Pada Galavasana)
This pose uses the same arm balancing techniques as the traditional Crow Pose. It requires a great deal of upper body strength, balance, and overall physical fitness.
This pose stretches the arms, shoulders and core muscles while also strengthening them. It improves your circulation and posture.
Yoga Arm balance poses are a great way to get a fantastic workout. It doesn’t matter if you’re a yoga practitioner or martial artist. These poses are also beneficial for general fitness and health.
I highlighted some of the most helpful arm balances in this article. By including them in your daily exercise routine, you will be able to tone up and get very fit!
The arm balances on this list require a lot of coordination, strength, and endurance. But, they can help you become lighter in your attitude and more vital in your body and mind. They can also add a playful and fun element to yoga and show us what we’re made of!