Yoga Arm Balance Manifesto

As one progresses through his or her Yoga career, it’s inevitable that the term arm balance comes up. These are generally more difficult moves, but completely optional. As they may appear to be beneficial for some practitioners, merely more tools to play with.

I’m going to divide these into two categories, symmetrical and asymetrical. The former would indicate both legs are in the same position, while the latter would indicate both legs are in different positions.

Asymmetrical Balances

Flying Split, or Eka Pada Koundinyasana II

This is actually very first arm balance (beyond the easy crow pose) that I personally was able to stabilize, meaning hold it for a few seconds, not just flashing it for IG :) This is a very good pose to learn the basics of arm balance, where the upper body is falling towards the ground at an angle while the lower body is lifting upwards at the same angle but reversed to balance, just like a teeter-totter.

Side Crow, or Parsva Bakasana

Side crow actually requires quite a bit of strength to hold, it took me at least 1.5 years to stabilize. But personally there is an easier version where the legs are balanced on both arms, I kind of skipped that and started training with the one legged support variation above.

Variation, Easy Side Crow (on two arms)

Variation, Extended Side Crow

Once side crow has been stabilized, the next logical step is just to extend those legs.

Flying Scissors, or Eka Pada Koundinyasana I

I would recommend EPK I after EPK II, but they are very similar. Both can be transitioned into from downward dog. Also the easy version, similar to side crow, is leg balanced on both arms.

Grasshopper, or Maksikanagasana

I don’t think this pose is that difficult after stabilizing side crow, as long as the flexibility is there for the arm to go on top of the tricep. The positioning of that upper leg is key, as long as it doesn’t slip off, the pose is stable.

Flying Crow, or Eka Pada Bakasana

This is a pose that is currently in progression for me, I find the height of the back leg a bit intimidating, vs other balances I have posted so far. But fun one to work on.

Flying Pigeon, or Eka Pada Galavasana

The progression for this is with the back leg tucked, then fully extend as pictured above. I have so far only gone to the tucked version, again require some flexibility.

Eight Angle, or Astavakrasana

Eight angle pose is not as intimidating as it looks, once the strength requirement is met with basic L-Sit, this should be the next one on the list.

Visvamatrasana

This one I have not been able to do due to high flexibility requirement. If you look at the legs, it’s almost at a full split position. If one has front split, or middle split, I don’t foresee this as too much of a stretch, pun intended.

Symmetrical Balances

Crow, or Bakasana

This pictured above is the proper version of Crow, for me, sadly or funnily to say, I am still working towards a full stable version of this. The contact point of knee to tricep is a bit tricky. This is usually people’s first arm balance, but evolved to proper form. What people usually learn is with arms outside of tricep, which is more of easy crow pose.

Variation, Easy Crow

It’s much easier in my opinion with those legs outside, simply more contact area to stabilize.

Variation, Crane

Once Crow is mastered, this should be the next step, to straighten those arms.

Firefly, or Tittibhasana

Firefly is one of those supposedly “beginner” poses, but a bit tricky due to flexibility. Personally, I have reached the intermediate step, shoulder pressing pose, but straightening those legs require more flexibility.

Variation, Shoulder Pressing

Peacock, or Mayurasana

Peacock is one of my favorite poses, also knowns as the elbow lever. Once the hands are conditioned to turn backwards, the movements are very similar to EPK I or II. Fun fact, this pose is featured in two blockbuster movies, fifty shades of grey darker, and edge of tomorrow :)

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