Arm balances are good for strength, body awareness, and focus, providing some fun challenges for every body. Here are some poses to get you started.




Plank - Start on your hands and knees, shoulders directly over your wrists. More on Plank Pose >>











Side Plank - From a plank, lift your hips up slightly, then shift your weight into one hand as you roll your whole body open to the side. More on Side Plank Pose >>







Crow - Come into a squat with your feet about as wide as your mat. Plant your palms on the ground under your shoulders... More on Crow Pose >>










Half Crow - It’s much easier to drop into this with your hips up high than it is just to bring your knee straight forward, so begin in a short downward dog. More on Half Crow Pose >>








Lifted Half Crow - From a half crow, open in the front of your back hip and abdomen to lift your back leg higher and free your front knee from your arm. More on Lifted Half Crow Pose >>









Dolphin - To build arm and shoulder strength, particularly for forearm stands, walk your feet toward your elbows, bringing your... More on Dolphin Pose >>










Dolphin Plank Pose - From hands and knees, bring your forearms to the ground, elbows right under your shoulders. More on Dolphin Plank Pose >>










Peacock - From hands and knees, turn your hands out and around so fingers are facing backward. Have your hands... More on Peacock Pose >>












Firefly - Come into a squat, feet about mat width apart. Straighten legs about half way, and then tuck shoulders behind your knees. More on Firefly Pose >>








Forearm Stand - From your hands and knees, lower your forearms to the ground, elbows right under your shoulders, hands straight forward... More on Forearm Stand Pose >>









Handstand - There is no need to jump into this pose. Your grounded foot will lift easily when your weight is more forward of your wrists than behind them. More on Handstand Pose >>