Yoga Arm Balances

Step 1: You will need

Step 2: Side plank pose

Come into Downward facing Dog and begin to put more weight onto your right hand to prepare to lift up your left arm. Lower the right knee to the floor and start to turn the trunk of your body 90 degrees to your left side, and place your left arm on your hip. Your supporting arm should not be perpendicular to the floor but instead an inch or two forward from the shoulder. Extend your top leg out resting on the side of your foot. Your lowered knee on the floor should take most of the weight out of your hand and your extended leg. Now extend your left arm up towards the ceiling and create as much length throughout your body by lifting up the inside of your waist and pushing up and away from your right hand, extending up into your left arm and into the fingertips. Look forward or up towards your hand.Breathe calmly for about 5 breaths. Exhale come back into Downward facing Dog. Repeat on the other side and then sit back on your heels and relax.

Step 3: Side plank variation pose

Begin in Downward facing Dog. Turn your entire body to face 90 degrees to the left side and roll unto the edge of your flexed bottom foot with your top foot stacked directly on top of the other foot. Use the edge of the foot and your hand to push downward and upper arm to push upwards, extend your arm. Look calmly up to your extended hand or forwards if it is uncomfortable for your neck. Hold for 3-5 breaths. Exhale come back to Downward facing dog and repeat on the other side, to come out of the pose, sit back on your heels and relax for a few minutes.

Step 4: The crow

Prepare to do the Crow from a Squat position. Place your hands on the floor in front of you shoulder width apart. Spread your fingers wide. Come up on your toes and walk your feet closer in until you can place your knees as high up as possible onto your upper triceps. As you place your knees into the position you will feel your weight shift forward so you need to lift higher up on your toes. Your arms are bent slightly.
Keep your head and gaze forward and not down towards the floor! This is an important key to your balance. Begin to lean a bit forward and keep your gaze in front and steady and your hands pressed into the ground. Lift one foot at a time up off the floor. If you can, try with both feet off the floor. Hold for as many breaths as you feel comfortable. Gently come down into the squat position and sit in cross-legged pose for a few minutes.

Step 5: Preparation for trunk of the elephant

Begin from the staff posture. Bend your knee in and place your foot on the floor next to your extended left leg. Place your palms onto two blocks which should be placed on either side of your hips. Press your hands onto the blocks, pull your navel in, lean slightly forward with the trunk of your body. Lift up your body and make sure your bent foot is grounded into the floor. Stay in this position for as long as is comfortable for you. Then repeat on the other side.

Step 6: Trunk of an elephant pose

People with very good flexibility and strength, should practice this posture. Begin in staff posture and bend your right leg and bring it toward your upper body. Wrap your left arm around your left foot and your right elbow around you right thigh. Pull the bottom of your leg deeper towards your chest to create more flexibility in your right hip. Take your foot and place it as high up as you can over your right upper arm. Place your hands beside your hips. Pull up your left thigh towards the trunk of your body and draw your navel in and lean slightly forward and lift up your extended leg off the ground. Keep the leg firm and extended with the knee cap locked. Stay in this position as long as you are comfortable. Exhale come down and relax and then repeat on the other side.