Arm Balances

Adho Mukha Svanasana
Downward Facing Dog

Alignment Cues:

reach your sit bones high on the upper diagonal
maintain the natural curves of your spine (do not allow the lower back to flex)
knees can stay bent
heels reach towards the floor (but do not have to touch)
shoulders press away from the mat and scapula are wide across the back body
straight line wrists to hips
chest reaches towards thighs (but do not lose engagement in the shoulders)
press the whole surface of the hand down into the mat

Drishti: in between your feet

Strengthens: shoulder girdle muscles

Stretches: hamstrings, calves

Adho Mukha Vrksasana
Handstand

Alignment Cues:

hands directly under shoulders
keep arms straight
scapula elevate and protract (pressing wide and away from the floor)
core pulls the low belly in
slightly pull fronts of hip bones in towards your stomach (hollow body shape, do NOT arch!)
squeeze legs together and try to reach as tall as possible

Drishti: at the floor in between your hands (“peek” at the floor through your eyebrows) or looking straight out (top of head dropping straight down towards the mat)

Strengthens: a full body strengthener if done correctly! (especially core muscles, shoulders, inner thighs, and gluteals)

Ardha Pincha Mayurasana
Dolphin

Alignment Cues:

reach sit bones high to keep natural curves in the spine
press shoulders away from the mat
scapula wide on the back body
heels reach towards the mat (but do not have to reach the mat)
press the entire forearm and hand into the mat

Drishti: in between your feet

Strengthens: shoulder girdle muscles

Stretches: hamstrings, calves

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Astangasana
Eight Limb Pose (Knees/Chest/Chin)

Alignment Cues:

lower your body in sequence (knees, then chest, then chin)
shift weight forward into hands to develop tricep strength through this posture
keep elbows hugged in close to your sides and lifted off the mat

Drishti: diagonally down and forward (at floor in front of chest and hands)

Strengthens: triceps and shoulder girdle muscles

Astavakrasana
Ashtavakra’s Pose (Eight Angle)

Alignment Cues:

keep elbows over wrists as you bend into your “Chaturanga arms”
engage the inner thighs to squeeze the legs together around your upper arm
extend your legs as straight as possible
keep your shoulders level to the ground
bend the arms no more than 90 degrees

Drishti: sideways out at your feet

Strengthens: triceps, shoulder girdle muscles, core (to lift the legs), inner thighs

Stretches: hamstrings, IT band, ligaments across the ankles

Bakasana
Crow/Crane

Alignment Cues:

knees reach high up the triceps (towards the armpits) and stay in line with your arms (do not allow the knees to open wide outside the arms)
shoulders reach forward of the wrists
arms can bend slightly to allow the knees to land on the triceps (work towards straight arms)
core lifts the feet up towards the hips

Drishti: down towards the floor out in front of your hands

Strengthens: core, arm and shoulder muscles

Bhujapidasana
Arm Pressing Pose

Alignment Cues:

arms straight
wrists directly under shoulders
legs wrap high around the upper arms and squeeze in towards the shoulders
core keeps the hips lifted

Drishti: diagonally out and down (in front of hands)

Strengthens: inner thighs, core, arms

Stretches: inner and outer thighs

Chaturanga Dandasana
Four Limb Staff Pose

Alignment Cues:

From plank, shift your shoulders forward of your wrist and lower your entire body towards the floor.
Elbows bend back towards your feet and should be very close to your sides.
Be sure to keep your elbows directly over your wrists.
Bend to no more than 90 degrees, then lift the heart forward and up, extending the arms again into Upward-Facing Dog.
Note that Chaturanga Dandasana is a straight forward then down movement; do not “snake” through your arms as this will not build the necessary arm and shoulder strength needed for more advanced arm balances.

Drishti: at the floor in front of your hands or diagonally down and forward (Ashtanga style)

Strengthens: core, arms, and shoulders