Getting into arm balancing asanas can be intimidating at first. They require a lot of strength and mental focus. As with every yoga posture, it’s important to understand what happens in the body during the pose and ensure you follow the correct alignment. This will provide you with the ability to get into the asana step by step, understanding the body movement and protect you from injury. Always remember that asana practice should always be safe and never painful. The only discomfort that can be experienced is through stretching of the muscles or taming down the ego.
 
Arm balancing asanas provide a long list of benefits on all levels, physically, mentally and emotionally. The body can be both strong and flexible at the same time, and the role of asana practice is to reach this balance in order to maintain steady. As the sage Pantajali described the third limb of the Ashtanga yoga eightfold path, “Sthiram Sukham asanam”which translates into steady comfortable posture. This is when the true practice of yoga begins. When you learn to mster your own body and maintain balance in the postures, you are going beyond the ego’s need to “just get into” an asana. Taking all of this in consideration, then we can begin our journey into arm balances.

Almost all arm-balancing asanas require core strength. The abdominal muscles play an important role, but going beyond the physiology of the body, there is the solar plexus chakra, located just above the belly button. Manipura, as it is called in Sankkrit is activated during most arm balancing asanas. This is our energy centre of inner power, strength and self-confidence. Bringing this into your awareness during your practice, learn to cultivate your will-power. Tune into this strong energy and believe you can do it. This will help you gain mastery of your body and guide it into the arm balance with complete faith and self-belief that you are able to do it.

It seems self-explanatory, but you must train your arms to hold the weight of your body. The good news is that you can do so through other asanas which focus specifically on this area. You can practice chaturanga, a great asana for building strength in the arms but also in the abdominal muscles. Practice chaturanga by going slowly into it. If the full chaturanga is too difficult in the beginning, place your knees on the mat and do it this way. You can also practice plank pose on the hands and also the forearms. Plank pose is one of the best for building strength in the arms. Once you feel comfortable with both, go into a flow from plank into chaturanga and back into plank. Hold for 5 breaths, then go slowly into chaturanga again. Hold here for another 5 breaths and repeat the cycle.

​The abdominal muscles require a lot of hard work, but there is good news. Once you develop core strength, you will understand just how strong you can be. And this is also because this is the area of Manipura as mentioned above. To tone and build strength in the abdominal muscles, you can practice a variety of asanas that will help you. Plank (khumbhakasana) and side plank (vasisthasana) are amazing for doing so and their require a lot of self-discipline. Be wary of your wrists. If they hurt during vasisthasana, do it on your forearms. You may also practice boat pose (navasana) and create a flow. Start in navasana with your knees bent, hold for a few breaths then extend the legs, hold for a few breaths and slowly bring the extended legs down without touching the floor, then complete the cycle again.

​Aside from all the physical work you can do to train your body into becoming stronger, it all begins in the mind. You must learn to discipline yourself in all aspects of your life. This means that you need to be committed to your practice and do it daily. Patience and physical work are important, but ultimately, as with all other parts of yoga, self-discipline (anushasan) is what takes you deeper into your yoga journey. Arm-balancing asanas require great effort of the mind. You must discipline yourself to be focused during your practice of it and while doing the posture. Focus on your breath and still your mind, to create clarity so that you can concentrate and become aware of each step you take to get into that arm balance.
 
Most importantly, never go into an arm balance without understanding your body and what is required both physically and mentally. The journey of the asanas is about developing a loyal, respectful and kind relationship with our body. Commit yourself to all the above, practice patience and self-belief and know that you can do it.

​Bridge pose is a back-bending asana helping you build flexibility in the lumbar spine. It also tones the legs and buttocks and opens the heart centre, therefore deepening the breath. 

1. Start in supine position, with the thighs and knees together, hands to either side of the body. 
2. Raise the chest then bring the pelvis and hips upwards. 
3. Engage the buttocks and legs. 

Physical benefits:
Increases flexibility of the spine, particularly the lumbar spine.
Opens the chest, deepening the breath.
Tones the buttocks and legs

Therapeutic benefits:
Energises the mind.
Helps relieve symptoms of stress, anxiety and depression.
Stimulates the thyroid 

Energetic benefits:
Activates and balances Vishudi, the throat chakra
Activates and balances Mooladhara, the root chakra

Contraindications: (consult this pose with your general medical practitioner if you have the following)
Lower back injury or surgery
Any back or neck injury
Heart problems 

​Matsyasana or fish pose provides a great stretch to the neck and the abdominal muscles. It also stimulates the digestive organs, and relieves menstrual cramps. On an energetic level, matsyasana helps activate both the throat chakra and the heart chakra, our energy channels in the body governing freedom of expression and love. 
1. Begin by lying down in prone position onto the mat, with your legs straight and  your shoulder blades on the mat. Keep your arms straight and have your palms on the mat with the top of your hands under your buttocks.
2. Inhale, open the chest and bring the crown of your head on the mat.
3. Exhale and press the palms on the mat.

1. From fish pose inhale and lift both of your legs, keeping them parallel to one another and straight.
2. Exhale and gently lift your arms keeping them parallel to one another and palms facing each other or touching. 

Physical benefits:
Stretches the neck and abdominal muscles
Stretches the hip flexors when in advanced fish pose with crossed legs
Opens the throat
Opens the chest and stretches the lungs
Strengthens the upper back muscles
Improves posture
Relieves menstrual cramps

Therapeutic benefits:
Relieves anxiety and stress
Calms the nervous system
Activates and balances the throat and heart chakras

Contraindications: (consult this pose with your general medical practitioner if you have the following)
Back injury 
Sore neck or injury in this region
Low or high blood pressure
Blocked sinuses 

Purvottanasana or upward/reverse plank is a great asana for building strength in the arms, the core and the back muscles. This asana also requires us to engage the abdomen, therefore it is good to tone this part. On a mental level, this asana provides an energising yet relaxing feel to the mind. On an energetic level, purvottanasana helps cleanse, balance and activate anahata, the heart chakra by opening the chest. 

3. Inhale and extend one leg forward and then the other.
4. Exhale and lift your pelvic area higher, engaging the core.
5. Inhale and bring your tip toes toward the floor
6. Exhale and lift your hips and pelvic area higher, letting your head gently drop back or keep facing forward looking at your belly button.
7. Hold for a few breaths; To come out of this pose, gently bring your weight onto your hands and bring your legs and buttocks to the mat.
 
Physical benefits:
Strengthens the arms
Tones the abdomen
Stretches and strengthens the legs
Tones the buttocks
 
Mental benefits:
Relaxes the mind
Brings balance in the body and mind
Relieves feelings of stress, anxiety and negative emotions
Activates and helps balance anahata 
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Lower back injury
Weak wrists
Injury to the shoulders
Low and high blood pressure 

Halasana or plow pose is a great asana for stretching the back and providing flexion to the spine. Therefore it increases spinal flexibility and also helps release any physical or nervous tension. It stretches the legs, particularly the back of the thighs and the calves. It has a nice, calming effect on the mind and on an energetic level it activates vishudi, the throat chakra.

1. Start in a supine position with the palms on the mat. 
2. Start to raise the legs, pressing the palms on the mat. 
3. Once the legs are above the hips, start to raise the pelvis, and then the upper body. 
4. Bring the legs above the head, with the toes on the mat and legs straight. 
5. Bring the hands together at the back and press on the mat to continue opening the back. 
6. Keep the neck stabilized on the mat. 

Karnapidasana - Ear pressure pose
From halasana, bend your knees and bring them towards the ground, keeping them on either side of your ears. Breathe deeply as you feel the stretch of the cervical spine. You can wrap your arms around the back of your thighs or have them resting on the mat, parallel to one another, bringing your shoulder blades together. 

Physical benefits:
Stretches the legs, groins, hips and back
Improves flexibility in the spine
Stimulates the digestive organs
Stretches the whole spine
Improves flexibility of the spine
 
Mental benefits:
Releases symptoms of stress and anxiety
Calms the mind
Activates vishudi, the throat chakra
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Low or high blood pressure
Heart conditions
Neck problems
Back injury/spine injury
Pregnancy ​

Adho mukha svanasana or downward facing dog is a great asana for stretching the legs, the arms, the back and the overall body. It is also a strengthening asana and it helps improve balance in the whole body. It’s an inversion so it’s energising for the mind and the body.
 

1. Start in Tadasana
2. Inhale and extend the arms above your head
3. Exhale and go into Uttanasana
4. Inhale and take your right leg back into a lunge and then your left
5. Exhale and bring the soles of your feet onto the mat. Keep your legs extended.
6. Push your bottom (booty) up and have your hands firm onto the mat with your fingers wide open
7. Keep your shoulders away from your ears and your chest open by bringing your shoulder blades together.

 
*To release from this asana, you can either go into balasana on your knees, or you can inhale and bring your right leg forward into a lunge and then your left leg to follow, exhale in uttanasana and then return to Tadasana.
 
Physical benefits:
Stretches the legs especially the back of the thighs and the calves
Improves balance in the body
Elongates and stretches the spine
Tones the arms
Stretches the digestive organs
Opens the chest
Builds strength in the legs
 
Mental benefits:
Releases symptoms of stress and anxiety
Energises the mind
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
High blood pressure
Heart conditions
Pregnancy
Nausea or dizziness

Wild thing pose or Camatkarasana is a great heart opening pose, bringing our awareness to the heart chakra, anahata. It stretches the lungs and the arms and also opens the hips and stretches the legs and inner thighs. On a mental level, this asana energises the mind and relieves negative emotional tension and stress.

1. Start in plank
2. Inhale and go into side plank, resting your weight onto the right hand and right foot and stack the left foot on top of the right.
3. Exhale and bring your left foot back and on the floor, bending the left knee.
4. Inhale and extend the left arm back, opening the chest
5. Exhale and sink in deeper, opening the chest even more and letting the head drop back.

* To release out of this pose, inhale and come back into side plank, exhale and return to full plank. Continue doing the same for the other side.
 
Physical benefits:
Opens the hips and the chest
Improves flexibility in the spine
Stretches the digestive organs
Improves balance on the feet
Strengthens the legs
Stretches the arms and shoulder blades
 
Mental benefits:
Releases symptoms of stress and anxiety
Energises the mind
Relieves emotional tension and depression
Opens anahata, the heart chakra
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Low or high blood pressure (don’t drop the head back)
Heart conditions

The moon salutation is a great way to channel the feminine energy within us and connect with the cooling characteristics of the moon. It brings a more introverted type of feel, allowing us to go through the steps and really connect with our inner self. This sequence provides many great benefits for the physical, mental, spiritual and emotional body. It stretches and tones the physical body, and calms the mental body, bringing a reflective type energy to the emotional self and helps us connect with our spiritual self. It is best done followed by the sun salutation sequence, and a nice sequence to do a night, to channel with the energy of the moon.

*The Mantra for Chandra Namaskar is : OM CHANDRA NAMAHA

1. Start in Tadasana with palms together at the heart centre, saluting the moon with the mantra.
2. Inhale bringing your arms extended all the way up
3. Exhale and fold forward with hands touching the ground (you can bend your knees here)
4. Inhale and bring your right leg back into a lunge
5. Exhale and balance on your right tip toes or place your right knee to the ground
6. Inhale and go into crescent pose (lifting your torso up and your right knee, together with your arms extended towards the ceiling) Hold here for at least 2 breaths.
7. Exhale bring your hands to the mat, right knee to the ground, extend the left leg, flex the left foot and bring your head to the left leg
8. Inhale and bring your left leg back, and go in down dog
9. Exhale and come down on your knees, bring the chest and chin to the mat
10. Inhale and go into up dog
11. Exhale go back into down dog
12. Inhale and bring your right leg forward into a lunge, in-between your hands
13. Exhale and balance on your left tip toes or place your left knee to the ground
14. Inhale and go into crescent pose
15. Exhale and bring the hands forward, onto the mat
16. Inhale and bring the left leg forward to meet the right
17. Exhale and fold
18. Inhale lift the torso and arms extended up
19. Exhale come back in Tadasana.

Parsva Balasana or thread the needle pose is a great pose for stretching the shoulders and the back. It is also good for the digestive system as it stretches the digestive organs, making it a great asana to do in the morning before food. This pose also opens the chest and activates anahata, the heart chakra. On a mental level, this asana is calming and releases nervous tension by stretching the neck.
 

1. Start on all fours, on your hands and knees.
2. Inhale and lift the right arm to the side of the body, opening the chest area.
3. Exhale and bring the right arm extended under the left arm loop and then extend the left arm forward, with the left palm on the ground.
4. Hold here for at least 3 long breaths
5. Inhale and bring the left palm back to its original starting point
6. Exhale bring the right arm back to its original starting point and place the right hand onto the mat.

 
Physical benefits:
Stretches the back
Stretches the arms
Stretches the digestive organs
Stretches the neck
Opens the chest
Activates the heart chakra
 
Mental benefits:
Calming
Releases nervous tension
Can be a reflective pose, nurturing to the self
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Neck injury
Shoulder injury and frozen shoulder
 
 

Ardha Chandrasana or half moon pose strengthens and tones the legs, the buttocks, the abdomen and the arms. It provides a great overall stretch to the body and brings a calming effect to the mind.

1. Start in Triangle pose, balancing on your right foot with your right hand to the mat.
2. Inhale and bend the right knee slightly, bringing your right palm completely to the mat whilst keeping your left arm up in alignment of triangle pose.
3. Exhale and lift the left leg up, straighten the right leg and engage the abdomen.
4. Inhale and maintain the pose, with the torso on vertical alignment and the left leg the same.
5. Exhale and look up to the ceiling.

Hold this pose for a few deep breaths and when you are ready to come out of it, bring your left foot to the mat, balance yourself onto your legs and bring your torso all the way up slowly. 
​
Advanced option
Bend your left knee, lifting the leg further up and bring your left hand to the left foot.