Arm & Leg Support

Yoga poses that involve arm and leg support typically engage both the upper body and lower body muscles, creating a sense of balance and strengthening the core. These poses require stability, coordination, and the activation of various muscle groups. As with any yoga practice, ensure proper alignment and listen to your body to avoid strain or injury. If you're new to these poses, consider practicing under the guidance of a qualified yoga instructor.

One Legged Dolphin Pose
One Legged Dolphin Pose
Eka Pada Makarasana
Revolved Table Top Pose One Hand Raised - YanvaYoga
Revolved Table Top Pose One Hand Raised
Parivrtta Bharmanasana Urdhva Eka Hasta
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
Compass Pose - YanvaYoga
Compass Pose
Parivrtta Surya Yantrasana
Rooster Pose
Rooster Pose
Standing Splits Variation At Wall - YanvaYoga
Standing Splits Variation At Wall
Urdhva Prasarita Eka Padasana Variations

Arm and leg support yoga poses are designed to engage both the upper body (arms) and the lower body (legs) simultaneously, often requiring balance and strength. Here are some types of these poses:

  • Plank poses
  • Balancing poses
  • Arm balance poses
  • Inversions poses
  • Lunge variations
  • Leg-lift poses
  • Backbends with arm support
  • Core-engagement poses

These poses challenge your coordination, balance, and strength. While they offer numerous benefits, it’s important to practice with awareness and avoid pushing beyond your limits. Always listen to your body and consider seeking guidance from a qualified yoga instructor, especially when attempting more advanced variations.

Benefits and Contraindications


Strength building: develops upper body and core strength

Core engagement: enhances core stability

Balance improvement: enhances overall balance

Full-body activation: engages multiple muscle groups

Posture enhancement: supports good posture


Wrist problems: wrist discomfort or injury.

High blood pressure: some poses may be unsuitable.

Pre-existing injuries: modify as needed.

Lack of upper body strength: avoid overexertion.

Frequently Asked Questions

What yoga pose balances your arms?
The yoga pose that specifically balances and strengthens the arms is often referred to as "Plank Pose" or "Phalakasana." Plank Pose is a foundational yoga pose that targets the muscles of the arms, shoulders, and core. Plank Pose is an excellent way to develop arm strength, shoulder stability, and core engagement. It's often used as a building block for more advanced poses and sequences.Remember to listen to your body and come out of the pose if you feel any discomfort or strain.
How to strengthen your arms with yoga?
Strengthening your arms with yoga involves practicing poses that engage and challenge the muscles in your arms, shoulders, and chest. Here are some effective ways to strengthen your arms using yoga: Chaturanga Dandasana (Four-Limbed Staff Pose), Plank Pose (Phalakasana), Downward-Facing Dog (Adho Mukha Svanasana), Upward Plank (Purvottanasana), Side Plank (Vasisthasana), Arm Balances. Consistency: Regular practice is key to building arm strength. Include arm-strengthening poses in your yoga routine and gradually challenge yourself to hold them longer or explore more advanced variations.

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