How to do yoga arm balances
Here are some resources and general guidelines to help develop your yoga arm balance practice. These guidelines are not absolutes as there are always variations with individuals. Remember that it’s the journey that matters and that there are no secrets, only little by little incremental work with regularity.
How do I practice/drill these poses?
- Malasana Squat or Child’s Pose or Cat Pose
- Chair Pose Twist
What are my shoulders doing?
Are there different ways to do bakasana?
- On your back. Draw knees in and lift head and shoulders with arms reaching up.
- On your bum from navasana. Widen knees in and reach arms forward.
- On your bird perch – one brick or 2-3 blocks. Bring hands to ground and attach knees to upper arms. The extra height will make the pose more accessible.
- No props or variations – just go for it with one foot or two feet up.
How do I set up parsva bakasana (side crow)?
- Start in knees together, heels up squat in the center of your mat
- Turn your knees all the way to face the left edge of your mat
- Keep chest facing forward and bring hands down as they would be set up for plank
- Bring only the left arm to touch the outside of right thigh as low down as you can get
- Come on to your toes to lift hips as high as you can
- Bend the elbows back like chaturanga to make a shelf on the left arm
- Tip weight forward and down to lift bum and feet up
- Once happily up, straighten right arm and twist more to right