While flipping through magazines, browsing the Instagram feeds, advertisements you might have come across images of yogis in tricky Arm Balances inspiring millions of Yoga practitioners across the globe with their sense of poise, focus, and strength. Not to mention, they look incredible. But, are they worth all the time and effort? The yogis say, ‘Absolutely!’

Practitioners claim that there is something joyful, intriguing, and fascinating about the family of handstands. Performing arm balances instills a sense of confidence, courage, and inner strength. Balancing poses connect the postural performer with the present moment. When you add the challenge of balancing the yoga postures on your hands instead of your feet, the degree of mental focus needed escalates. You can’t think of easily getting into a handstand if your mind is thinking about future happenings. And they provide a playful method of practicing the art of yoga.

Build greater strength, stamina, and balance with these top seven arm balance yoga postures.

1. Crow Pose (Bakasana): Begin in Mountain pose. Bend your knees and lower your hips while coming into a squat position. Spread your thighs wider than your torso. Place your hands on the Yoga Mat below your shoulders and spread your fingers. Rest your knees on your upper arms close to your armpits. Rise up on your heels and transfer your weight to your hands. Lift your head up and look in the forward direction. Gently, uplift your feet off the floor and balance your torso and legs on your arms.

2. Plank Pose ( Kumbhakasana): Kneel on the ground with palms right under the shoulders. Curl your toes inward and stretch your legs behind. Keep your arms perpendicular to the yoga mat. Align your neck with your spine and gaze at your hands. Make sure your body falls in a straight line from the crown of your head to your heels.

3. Four-limbed Staff Pose (Chaturanga Dandasana): Begin in a plank pose. Look straight down at the floor. Keep your neck relaxed. Pull your abdominal muscles in so that your hips do not sag. Upon exhalation; bend your elbows and lower your torso to the floor. Make sure your torso is parallel to the floor. And, lift your legs a few inches up and above the floor. Keep your shoulders blades broad.

4. Dolphin Plank Pose (Makara Adho Mukha Svanasana): Come on your fours on the ground. Keep your forearms parallel to the floor and place your elbows directly under your shoulders. Extend your legs behind and align your heels with your toes. Bring your body into a straight line. Keep your thighs above the yoga mat. Ensure your posterior does not sink too low. Keep your shoulders blades broad and gaze fixed between your hands.

5. Peacock Pose (Mayurasana): Kneel on a yoga mat with knees hip-distance apart. Extend your hands in front with bent elbows and palms on the floor. Rest the top of your head in between your hands. Place your torso on the back of your upper arms and keep your elbows below the navel. Slowly, straighten your legs and curl your toes in. Ensure your elbows make a firm contact with your stomach. Raise your head up and look at a point in front of you. Gently, raise both legs up off the mat. If difficulty in lifting both the legs together, you can do it one by one. Raise your left leg first and then the right leg.

6. Scorpion Pose ( Vrschikasana): Begin on your hands and knees. Lower forearms to the floor and keep your elbows shoulder-width apart. Keep your forearms parallel to each other. Straighten your legs, raise your hips towards the ceiling and come into an upside down ‘V’ position. Bend your knees and raise your feet up off the mat. Keep your legs straight up so that your body is in a vertical line. Pressing your forearms against the mat, bend your knees and bring your feet towards your head.

7. Shoulder-Pressing Pose (Bhujapidasana): Squat on a yoga mat with feet shoulder-width apart and knees spread wide. Tilt your torso in front of your thighs and raise your hips until your thighs become parallel to the floor. Place your upper left arm and shoulder underneath the back of your left thigh just over the knee, and rest your left hand on the ground at the outside edge of your left foot. Repeat this with your right arm. Firmly press both your hands on the ground. Lift your body weight. Look in the forward direction.

Include arm balances yoga poses in your yoga routine and greatly improve your stability, strength, and stamina. Happy Flying!!

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