Arm Balance Yoga Poses
Move past fear, build better balance, and strengthen your body with yoga arm balances like Crow Pose, Firefly Pose, Eight Angle Pose, and more.
Latest in Arm Balance Yoga Poses
This Is the Most Underrated Yoga Pose for Core-Strengthening
Tired of Boat Pose? Then you need to try Lolasana.
So You Know Bakasana. Here Are 3 Ways to Make It Even Stronger
Here's how to take your arm balance even deeper into your body and your bandhas.
Everything You Need to Know to Come Into Eka Pada Koundinyasana
Hiro Landazuri explains how to prep physically (as well as psychologically) for this challenging arm balance. Spoiler Alert: You're more ready than you think.
Forearm Plank | Dolphin Plank Pose
A modification of Plank Pose, Forearm Plank strengthens and tones the core, thighs, and arms.
How to Do Eight-Angle Pose (Correctly)
This challenging posture is so much more than just a cool shape.
Eight-Angle Pose
Fire up your abs for this difficult asymmetrical arm balance, Eight-Angle Pose.
You Might Be Approaching Counter Poses All Wrong. Here’s Another Way
You know what happens to a paper clip when you bend it back and forth too many times? Stop doing the same thing to your body.
Side Crow Pose | Side Crane Pose
The key to Parsva Bakasana is twisting enough to place the outer edge of one upper arm far around the outside of the opposite thigh.
Crow Pose | Crane Pose
A compact arm balance, Crow Pose and Crane Pose tone the abs and the arms, strengthen in the core, and focus the mind.
Side Plank Pose
When's the last time you reminded yourself that you can do difficult things?
Four-Limbed Staff Pose | Chaturanga Dandasana
Chaturanga Dandasana is not merely a push-up. This pivotal yoga pose is instrumental—so it's important to practice it properly.
Ready to Fly in Firefly? This Sequence Is the Perfect Prep
Tap into your inner fire to find the balance, flexibility, and playfulness needed for this challenging posture.
“Hairstand” Is the Latest Viral Yoga Challenge. Here’s How to Do It Safely
The hair might steal the show in this scroll-stopping posture, but hidden underneath is the demanding—and rewarding—One-Armed Handstand.
Fire Up Your Arm Muscles in Just 10 Minutes
Working on arm balances? This quick practice is for you.
Yes, You Can Come Into Visvamitrasana
Here's how to set yourself up for success in this arm balance—a mashup of Side Plank and Compass Pose.
Firefly Pose
Want to fly? Fire up your core. Firefly pose is an arm balance pose that requires more core strength than arm strength.
Overcoming Your Fear of Face-Planting Might Be Easier Than You Think
Terrified of arm balances? Here are four reasons why you should be practicing them at home (pillows included).
Firefly: 3 Creative Variations to Help You Take Flight
These variations of Firefly can help you work up to the full expression of the pose—or just enjoy them on their own.
Your Body in Firefly | Tittibhasana Anatomy
Learn which muscles activate as you hold Firefly Pose.
Prepare for Takeoff! How to Build Up to Flying Pigeon Pose
Build balance and strength to fly fearlessly in Eka Pada Galavasana.
Want to Fly in Eka Pada Koundinyasana II? Try This Smart Prop Practice
From Hurdler’s Pose to Albatross to Flying Splits to Pose Dedicated to the Sage Koundinya II—no matter what you call it, these prop variations of Eka Pada Koundinyasana II show there's no one way to do this posture.
Plank Pose
Nurture your love-hate relationship with Plank Pose. A beginner's best friend, it's the perfect precursor to more challenging arm balances.
Iyengar 201: Play with Arm Balancing in This Tortoise Pose-to-Firefly Transition with a Chair
Using a chair as a launch pad to toggle between Kurmasana and Tittibhasana is a great way to build mobility and challenge your balance. Ready to give it a try?
Challenge Pose: Tolasana (Scales Pose)
Strengthen your arms and shoulders, fire up your core, and bring levity to your practice as you move step by step into Tolasana.
Challenge Pose: Side Crane (Parsva Bakasana)
Soar like a bird as you move step by step with Tias Little into Parsva Bakasana.
Build Core Strength for Challenge Poses with Bakasana Toe Taps
If you’ve mastered Bakasana and are ready to take your arm balance practice to the next level, try incorporating these Bakasana toe-taps into your routine.
Challenge Pose: Ganda Bherundasana (Formidable Face Pose)
Move step by step with power and balance into Ganda Bherundasana.
Challenge Pose: One-Legged Side Plank Pose
Strengthen your core and shoulders and develop better balance as you move step by step into Eka Pada Vasisthasana.
Challenge Pose: Flying Pigeon (Eka Pada Galavasana)
Fly high with open hips and a strong core as you move step by step into Eka Pada Galavasana.
Challenge Pose: 4 Steps To Side Crow (Parsva Bakasana)
Use Kathryn Budig's three-pose prep to wake up Parsva Bakasana's key players in your body and get geared up for takeoff.
3 Ways to Make Flying Pigeon Pose Work for You
Ever try a yoga pose and feel like your body just doesn’t make that shape? Erin Motz has three ideas to help you get your Flying Pigeon off the ground.
3 Secrets for Better Arm Balances
Struggling with arm balances? The secret lies in the hands and forearms. Learn how to support your weight throughout your inversion practice.
5 Tips to Improve Your Arm Balances
For serious arm balance inspiration, look no further than this video from Equinox's Dylan Werner. Expect stunning poses and breathtaking transitions. Plus, 5 tips to advance your practice.
Kathryn Budig Challenge Pose: Flying Lizard
If Lizard Pose and Eka Pada Koundinyasana had a Scorpion baby, it would be this weird new arm balance. Get ready for some serious snuggling and hamstring action.
Alignment Cues Decoded: “Straighten Your Elbows!”
We go inside yoga teacher Alexandria Crow's head to understand why straightening your arms is so key in so many poses.
Pose of the Week: Crow Pose
To be courageous and really take flight, try approaching Crow Pose in a new way.
Q+A: How Can I Conquer My Fear of Crow Pose?
During the month of Halloween, it is only appropriate that we are talking about arm balances -- because for many yoga practitioners, they can seem scary!
Challenge Pose: 5 Steps to Move into Eka Pada Koundinyasana I
Find length and stay centered to lift step by step into the One-Footed Pose dedicated to the Sage Koundinya I.
Prep Poses: Eka Pada Koundinyasana I
Learn to move from your midline, or central axis, in these three poses to prep for the One-Footed Pose dedicated to the Sage Koundinya I.
7 Steps to Master Chaturanga Dandasana
Yoga teacher Natasha Rizopoulos shares her instructions to achieve this foundational pose. Plus, reap the benefits and avoid these mistakes.
Challenge Pose: 4 Steps to Lift into Firefly
Here's how to use the strength of your core and inner thighs to lift into this arm balance.
Firefly Pose Prep
Focus on deepening hip and shoulder flexibility to get ready for Tittibhasana.
Mission Possible: 5 Steps to Kasyapasana
Build up to Kasyapasana with these opening and balancing poses.
Learn Crane Pose
It requires a playful leap of faith—but once you are balancing in Crane Pose, you’ll feel a sense of lightness and joy.
Learning to Fly: Crane Pose
Play with being fearless as you build balance and strength in Bakasana.
Get More Vertical in Side Plank
Let yourself be an expression of joy and beauty as you open your heart in Vasisthasana.
Prepare for Liftoff in Side Crow Pose
Baron Baptiste's practice will stoke your inner fire to infuse your whole being with strength and vitality.
Master Class with Kathryn Budig: Firefly (Tittibhasana)
Fire up your core strength as you fly into Tittibhasana.
Your Flight Plan: 5 Steps to Visvamitrasana
Integrate all of the seemingly disparate parts that make up Visvamitrasana and soar into this incredible pose.
Twist and Lift: Revolved Crane
Twist to prepare for the challenging arm balance Parsva Bakasana.
Get Strong + Flexi for Arm Balancing
Take a playful approach to building strength and flexibility in your torso with arm balances.
Get Fired Up to Fly
Bring a sense of adventure and engage your whole body to float like a firefly.
Wild Thing
One poetic translation of Camatkarasana means "the ecstatic unfolding of the enraptured heart."
Steadily Build Core Strength for Eight-Angle Pose
This dynamic sequence builds strength and calm from the inside out.
Shoulder-Pressing Pose
This arm balance, Bhujapidasana, relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing practice.
Peacock Pose
According to Hindu lore, the Peacock symbolizes immortality, love, and patience. Peacock Pose, called Mayurasana in Sanskrit, works to lovingly strengthen the core while stretching the palm side of the wrists.
Build a Forearm Balance
Going upside down makes you stronger and more flexible. Plus it changes your perspective. Use this sequence to build a Forearm Balance and watch your body and mind transform.
Pose Dedicated to the Sage Koundinya II
Pose Dedicated to the Sage Koundinya II tones the belly and spine, strengthens the arms and wrists, and gives your self-confidence a big boost.
Pose Dedicated to the Sage Koundinya I
Eka Pada Koundinyasana I or Pose Dedicated to the Sage Koundinya I has a lot going on—the twist, the legs going their separate ways, oh, and the arm balance. Master it.
Scale Pose
Strengthen your wrists, arms, and abs, hanging in the balance of Tolasana.
For a Pick-Me-Up, Try Pendant Pose
This simple yet demanding pose builds courage, poise, and confidence to explore more challenging arm balances.