If you have participated in a yoga class before, you already know that yoga can be an intense workout, with various moves challenging different ranges of motion as well as demanding core stability. There are certain moves and poses in yoga that are classified as arm balance poses, which require you to use your hands and forearms as a base rather than your feet and knees. These poses test your shoulder and wrist strength as well as your coordination in entering and exiting the pose.

The first arm balance pose that comes to mind is the handstand (or adho mukha vrksasana). As you can imagine, in the handstand, you are completely stacked and your weight is balanced on your hands. This pose requires immense core strength and upper body power to hold your body in a straight line. It is the ultimate test for your shoulders, triceps, and core.

Slightly less difficult than the handstand, we have the forearm stand (also known as the dolphin pose or pincha mayurasana).  This pose is similar to a handstand but with a bit more stability. Here, your forearms rest on the mat, creating a triangle with your body. This pose challenges shoulder stability and core engagement to maintain a straight line from head to heels. It also challenges your shoulders, triceps, and core.

The tripod headstand (or salamba sirsasana I), is yet another variation of the headstand offering more support. Here, you use your forearms on the mat, similar to dolphin pose, but with your head stacked on top of your forearms. This reduces the pressure on your neck while still challenging your core and upper body strength. It works as a great progression if you’re having trouble getting to a full handstand.

The crow pose (or bakasana) is the classic pose you picture when you think about arm balance, and to some, looks like a flying crow. Start in a squat position, then lower your forearms to the mat, interlocking your fingers. Lean forward and pike your hips high, bringing your knees towards your chest. Eventually, aim to lift your feet off the ground, balancing on your forearms with your knees tucked near your armpits. Similarly, the side crow pose (or parsva bakasana), begins with the regular squat and lowering your forearms into a crow pose, but instead of keeping your body upright, you lean your hips to one side, stacking your ankles on top of each other. This variation challenges your balance and core control even further.

With all of these poses, getting a partner to spot and catch you if you fall, or even a coach to help you perform the pose correctly can be very helpful. It’s important to go slowly so you don’t injure yourself.

This summer at the JCC, we are offering a specialized Arm Balance Yoga Class, taught by City Weekly's Best of Utah Yoga Instructor of 2024, Karen Tao. In the class, Karen guides you through all the poses mentioned here and more, as well as how to safely transition in and out of them, and how to work up to more difficult poses. The class is open for signup in the MindBody app now and the first class begins Monday, June 17.