Yoga Arm-Balancing Poses
Arm-balancing poses require a strong core, upper body strength, and balance
Downward Facing Dog–
Adho Mukha Svanasana
Benefits
Stretches the spine and strengthens the back
Increases flexibility of the hip, knee, and ankle joints, and strengthens the ligaments and tendons of the legs
Strengthens wrists, arms, shoulders and legs
Stretches hamstrings, calf muscles, back and legs
Reduces back and neck aches
Revolved Downward Facing Dog - Parivrtta Adho Mukha Svanasana
Benefits
Full-body stretching
Strength-building
Increased blood flow
An energized and rejuvenated nervous system
Relief from stress, headaches, fatigue, poor digestion, and back pain
Improves digestion.
Relieves back pain and fatigue
Four Limbed Staff -
Chaturanga Dandasana
Benefits
Strong arm muscles
Strong muscles around the shoulders
Core Strength
Posture of Spine is improved
Wild Thing -
Camatkarasana
Benefits
Opens up the shoulderss, lungs, and chest
Opens the hip flexors and the front of the legs
It builds strength in the upper back and shoulders
Along with the benefit to body parts it also helps improve the circulation of blood to the organs BR>
Side Plank Pose II -
Vasisthasana II
Benefits
Same as Side Plank
Full pose a la B.K.S. Iyengar with the top leg perpendicular to the ground for an abduction work at the leg up
Improve concentration
Strengthen wrist, arm and shoulder on the lower arm
Side Plank -
Vasisthasana
Benefits
Strong arm muscles
Strong muscles around the shoulders
Core Strength
Posture of Spine is improved
Crane –
Bakasana
Benefits
Maximum use of the core muscles and hence also strengthening them
Strengthens the arms and the shoulders with the balance
Improves co-ordination with mind, body and breath for better balance
Brings more awareness to the body, improving balance
Strengthens the hips and the gluteus maximus muscles
Builds physical strength and improves overall flexibility
Teaches you to keep the body light and flexible, which helps in the practice of advance poses
Side Crow -
Parva Kakasana
Benefits
Strengthens the arms, wrists and shoulders
It brings balance and coordination to the body
The side Crow pose strengthens the core muscles
It puts pressure on the abdomen and improves the function of organs inside the abdomen
One Legged Crane –
Eka Pada Bakasana
Benefits
It develops strength of the wrists, arms and shoulders
Wonderful for igniting your core
Improving the stability and mobility in your legs, hips, shoulders and spine
Elongating and stretching the muscles of the back of the body
Improves concentration and balance
There is believed to open several chakras, most notably, the muladhara (root) chakra
Lizard -
Utthan Pristhasana
Benefits
Tones the gluteus maximus muscles
Can help to improve the flexibility of the hip ligaments
Strengthen the muscles in the legs
Lizard Arms
Stretched Forward
Benefits
Arms and Shoulders
Upper Back
Biceps and Triceps
Core (Abs)
Hips
Knees
Psoas
Quadriceps
Bound Lizard -
Baddha Utthan Pristhasana
Benefits
All benefits of Lizard plus the bound angle pose; a great yoga pose for the overall health of the body, insomnia, improves the posture of your back and shoulders, reduces stress and anxiety