Arm Balance Yoga Poses

Arm balance poses are poses that anyone with a bit of yoga basics can perform. These are great for strengthening the arms, wrists, and abdominal and back muscles.

While some of the beginner postures are relatively easy to perform, the more advanced asanas or poses are better performed under the guidance of an experienced yoga guru.


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Yoga arm balance poses are usually divided into beginner, intermediate, and advanced categories. The aim is to start slowly and progress into more challenging poses. Here are few of the various poses for beginners, intermediates and advanced yoga practitioners.

Beginner Poses

  • Bakasana (Crane Pose): In this pose, the hands support the weight of the body, with the knees snuggled into the arm pits and legs off the ground. This pose is good for strengthening back, abdominal and arm muscles.
  • Tolasana (Scale Pose): In this arm balance pose, one is to sit cross legged on the floor and with the help of their hands firmly on the floor; the hip and buttocks are raised a little above the floor. This pose helps strengthen the wrist, arms and abdomen.

Intermediate Poses

  • Eka Hasta Bhujasana (One Leg Over Shoulder Pose): In this pose, one leg is placed over the shoulder and the body is lifted up using hands firmly planted on the floor. This pose strengthens and tones the muscles of the buttocks and hamstring.
  • Parsva Bakasana (Side Crane Pose): This arm pose is a variation to the crane pose. This pose not only strengthens the wrists and abdominal muscles but also the spinal muscles.

    It also helps improve your sense of balance.

Advanced Poses

  • Mayurasana (Peacock Pose): In this pose, the entire body is lifted off the ground on the palms turned backward. It is recommended for strengthening the muscles of the back, legs, torso, arms and wrist.
  • Tittibhasana (Firefly Pose): In this pose, the hands are kept flat on the ground and the legs are stretched on either side of the hands in v shape. The legs and back are then raised simultaneously until the back and legs are parallel to the floor. This potion is to be held for about 15 seconds. This pose helps strengthen arm, wrist, back and abdominal muscles and helps you get a flat belly too. Advanced arm balance poses should be performed only under the guidance of a trained yoga teacher.


Yoga not only helps attain inner peace but also helps strengthen and tone muscles. Here are some of the benefits of arm balance yoga poses.

  • Helps strengthen arm muscles
  • Helps strengthen the wrists
  • Helps strengthen the upper back
  • Helps strengthen the abdominal muscles
  • Tones stomach and arm muscles
  • Flattens the abdomen

If you are looking for a way to get fit and toned, arm balance poses in yoga can definitely help you both look and feel good.

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