Arm Balance Yoga Poses

Arm balance yoga poses are a group of challenging yoga postures that involve balancing the body primarily on the hands or forearms while lifting the feet off the ground. These poses require strength, stability, and concentration, making them a great way to build upper body and core strength, improve focus, and enhance body awareness.

Wounded Peacock Pose
Wounded Peacock Pose
Pungu Mayurasana
Moon Bird Yoga Pose
Moon Bird Yoga Pose
Upward Standing Staff Pose
Urdhva Dandasana
Squeezing Pose
Half Handstand At Wall
Half Handstand At Wall
Ardha Adho Mukha Vrksasana
Formidable Face Pose - YanvaYoga
Formidable Face Pose
Ganda Bherundasana
Side Rooster Pose
Side Rooster Pose
Parsva Kukkutasana
Upward Rooster Pose
Upward Rooster Pose
Urdhva Kukkutasana
Scale Pose
Scale Pose

There are numerous arm balance yoga poses, each with its unique challenges and benefits. Here are some popular types of arm balance yoga poses:

  1. Crow Pose Variations:
    • Bakasana (Crow Pose): The foundational arm balance with the knees resting on the back of the upper arms.
    • Parsva Bakasana (Side Crow): Similar to Crow Pose, but the knees are placed on one side of the upper arms.
    • Crane Pose: A variation of Crow Pose where the arms are straight.
  2. Forearm Balance Poses:
    • Pincha Mayurasana (Forearm Stand): An inversion where the weight is balanced on the forearms and the crown of the head, with the legs lifted overhead.
    • Feathered Peacock Pose (Forearm Balance with Lotus Legs): A challenging variation of Forearm Stand with the legs in lotus position.
  3. Handstand and Variations:
    • Adho Mukha Vrksasana (Handstand): A classic handstand with the body fully inverted and supported by the hands.
    • One-Legged Handstand (Eka Hasta Vrksasana): A variation of Handstand with one leg extended upwards while the other remains straight.
  4. Side Arm Balances:
    • Vasisthasana (Side Plank Pose): Although not fully inverted, this pose challenges the arm and core strength while balancing on one hand and the outer edge of the foot.
    • Vasisthasana Variation with Leg Lift: A more advanced version of Side Plank Pose with one leg lifted.
  5. Eight-Angle Pose Series:
    • Astavakrasana (Eight-Angle Pose): A twisty arm balance where the legs are crossed and the body is balanced on the arms.
    • Eka Pada Koundinyasana (Flying Splits): A one-legged arm balance with one leg extended and the other in a bent position.
  6. L-Sit Arm Balances:
    • Lolasana (Pendant Pose): The body is lifted off the ground with the legs brought toward the chest while balancing on the hands.
    • Tolasana (Scale Pose): Similar to Lolasana but with the legs straightened forward.
  7. Grasshopper Pose Series:
    • Parsva Bakasana (Side Crow) into Eka Pada Koundinyasana (Flying Splits): A fluid sequence combining these two arm balance poses.

Remember that arm balances require practice, patience, and proper alignment. Always warm up properly and use props. With consistent practice and perseverance, you can develop the strength and stability needed to master these challenging poses.

Benefits and Contraindications


These poses enhance body awareness and balance, as they require a high level of concentration and focus.

Practicing arm balances can improve wrist and forearm strength, increasing flexibility and preventing injuries in those areas.

Arm balance yoga poses help build upper body and core strength, toning and sculpting the arms, shoulders, and abdominal muscles.


Individuals with wrist, shoulder, or elbow injuries should avoid arm balance yoga poses as they can exacerbate existing conditions.

Beginners or those lacking sufficient upper body strength should approach arm balances with caution and consider starting with preparatory poses to build strength gradually.

Frequently Asked Questions

What is the easiest arm balance in yoga?
The easiest arm balance in yoga is often considered to be "Bakasana," also known as "Crow Pose." Bakasana is a foundational arm balance that helps beginners build the necessary strength and confidence for more advanced arm balances. While it may still be challenging for some, it is generally considered one of the most accessible arm balances for beginners due to its simplicity and straightforward technique.
What is the arm stand yoga called?
The arm stand yoga pose is commonly referred to as "Pincha Mayurasana," which translates to "Feathered Peacock Pose" in Sanskrit. In this pose, the body is inverted, and the weight is balanced on the forearms and the crown of the head. The legs are lifted overhead, resembling the majestic display of a peacock's feathers, which is how it got its name. Pincha Mayurasana is a challenging arm balance and inversion that requires a combination of strength, balance, and focus. It is an excellent pose for building upper body and core strength, as well as improving shoulder stability and body awareness. As with any advanced yoga pose, it's essential to practice under the guidance of an experienced yoga teacher and warm up properly to avoid injuries and progress safely in your practice.

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