Yoga for Arm Balance: A Sequence of Arm Balance Yoga Poses

Arm balance yoga poses always strengthen your arms and core muscles, strengthen the bones, increase inner strength, build better balance, sharpen the degree of mental focus, and helps to connect with the present moment.

The following yoga poses target to build up strength and stability in the arm. The good news is, there are lots of different arms balances, some poses for beginners, while some poses are designed for experienced practitioners.

You will quickly feel stronger and build your confidence when you start practicing yoga daily!

Arm Balance Yoga

Arm balance poses demand intense concentration and focus to maintain balance and stability. Practicing these poses can enhance mental clarity and focus, as you learn to quiet the mind and stay present in the moment.

Balancing on your hands or arms challenges your proprioception (your body’s sense of spatial awareness), improving overall balance and coordination.

Balancing on your arms requires significant upper body and core strength. Regular practice of arm balance poses helps to tone and strengthen these muscle groups.

Weight-bearing exercises, like arm balances, can help to strengthen bones, which is especially important for maintaining bone density and preventing osteoporosis.

Arm balance yoga poses require full presence and attention. By focusing on the sensations in your body and breath, you can cultivate mindfulness and deepen your connection to the present moment.

List of Arm Balance Yoga Poses

To successfully target arm balance, sequence yoga in a way that warms up the body and provides adequate stretch and strength to the muscles surrounding the arm.

Here are some my favorite arm balance yoga postures. I recommend that you warm up for a while, and then hold each pose for 30 seconds to a minute.

Crow Pose (Bakasana)

Bakasana is a Hatha Yoga posture of intermediate/basic level difficulty. This should be done for a maximum of 30 to 60 seconds at a time. By doing this, the upper back gets a stretch. While the arms, lower abdomen, and wrists are strong.

How to do:

To do this asana, first of all, bring both your feet close and keep both your hands firmly on the ground. Remember one thing, your arms and shoulders should be at different widths. Now lift your hips and make sure that your main muscles are in such a way that your knees come near your triceps. If you are doing Bakasana, make a shelf with your upper arms as you bend your elbows. Looking forward, lift your legs comfortably. Bring the weight of your body on your hands. Stay in this posture for a while.

Know more about this asana: Bakasana

Upward Plank Pose (Purvottanasana)

Purvottasana Yoga means pulling the body with intensity in the east direction. However, it has nothing to do with the direction of the East. In this posture, your face remains upwards and both the arms and legs are on the ground.

How to do:

To do Purvottasana yoga, first of all sit in Dandasana. Place your palms behind your hips. Your fingers should be straight towards your feet. Keep the spine straight. Now bend yourself backward and lift the body up with your hands. While inhaling, raise the pelvis ie hips also, keep the whole body in a straight line. Keep your knees straight, keep your feet on the floor. Keep the toes on the ground, during this time your soles will be on the ground. Let your head go backwards towards the ground. While in this state, keep breathing. Now while exhaling, come back to the previous position and relax.

Know more about this asana:

Four-Limbed Staff Pose (Chaturanga Dandasana)

When you do Chaturanga Dandasana posture, the entire weight of your body falls on your hands and wrists, which helps in strengthening the arms.

How to do:

Chaturanga Dandasana improves the strength of your arms and helps you reduce arm fat. By doing this daily, you can reduce the fat of your arms fast. Yes, you can also do Chaturanga Dandasana to reduce the fat of the arms. This asana is also called a plank. How to do Chaturanga Dandasana To do this asana, first of all, lie down on your stomach on the ground. Then bring the hands forward and bring them near the chest, then with the help of the shoulders, rest a little on the ground. Now release the weight of your body with both your hands on the palms and toes. Keep in mind that while doing the asana, you keep your back straight. Keep your head straight and look forward. You can stay in this posture for 30 to 60 seconds.

Know more about this asana: Chaturanga Dandasana

Peacock Pose (Mayursana)

You can get the benefits of Mayurasana to strengthen your arm. It is believed that doing Mayurasana helps in strengthening the shoulders, elbows, wrists, and spine.

How to do:

First of all, sit on your knees by laying a yoga mat or mat. Place the hand on the ground where the direction of your fingers will be towards your foot. Now place both the hands between your knees. Then place the stories of the hands on the stomach in such a way that the left and right of the navel are set. After this, spread both your legs backwards. Now tilt your body forward. Your full body weight will be on both your hands. Keeping your balance, keep your body straight so that the body is in the air. The whole body will remain parallel from your head to your feet. Stay in this posture for some time according to your ability. Bring the feet down to come back to the starting position. Try to do this asana three to four times, then you can increase the duration when you become proficient.

Know more about this asana: Mayursana

Scale Pose (Tulasana)

This asana is part of the first part of Ashtanga Yoga. This is a challenging one-handed balance yoga posture that strengthens the shoulders and arms. As well as sharpens concentration and improves body awareness.

How to do:

Sitting in the lotus posture with a cross. Now place the palms on the floor beside the hips. Your fingers should be facing forward and spread out. Now raise the body with the help of hands and let the weight of the body fall on the hands and palms only. Stay in this final posture for 30 sec. to minutes.

Know more about this asana: Tulasana

Side Plank Pose (Vasisthasana)

Side Plank Pose (Vasisthasana) is practiced for balance and stability in the strength of the hands, arms, and shoulders. Doing this asana helps in getting equal stretch and stability on both sides along with the spine. The stretch it provides helps in gaining stability and focus as well as toning the hands.

How to do:

To do Vashishthasana yoga, first of all, stand straight on the yoga mat. Now keep both your hands on the floor and touch the waist. After this, keep both your legs straight while taking them backward. During this, the weight of your entire body will be on the fingers of both the feet and hands. After this, give the weight of your whole body on the right hand and raise the left hand upwards. During this, you have to take the right foot upwards and the weight of the left foot should be the right foot. Now while taking the breath in, keep the left hand straight up. So that both your hands are in a straight line. If you feel comfortable, look at your fingertips. Maintain this position for 20 to 30 seconds.

Know more about this asana: Vasisthasana

Eight-Angle Pose (Astavakrasana)

Astavakrasana, is an advanced arm balance pose that requires strength, flexibility, and balance.

Before attempting Astavakrasana, it’s essential to warm up your body. Include stretches for your wrists, hips, hamstrings, and core muscles. Sun salutations and other dynamic movements can also prepare your body for this challenging pose.

How to do:

Start in a seated position with your legs extended. Bend your right knee and place your right ankle on top of your left thigh. Hook your right foot around your left upper arm. Lean forward and lift your hips, balancing on your hands as you extend your legs to the side.

Conclusion

Arm Balance Yoga Poses are designed in a very simple, systematic, and scientific way to make your arm strong, stable, and balanced. For a better result keep practicing regularly and increase your time gradually.