Poses

Arms

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  Bakasana (Crane Pose)

  A compact arm balance, Crane Pose tones and strengthens the abdominal organs and arms.

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  Dolphin Pose

  A nice shoulder-opening. Also strengthens the core, arms, and legs.

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  Astavakrasana (Eight-Angle Pose)

  This pose is named in honor of Astavakra (literally, "eight curves"), a sage born, because of his father's curse, with deformed limbs, later made straight after bathing in the Samanga river.

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  Pincha Mayurasana (Feathered Peacock Pose)

  This pose is also commonly called Forearm or Elbow Balance.

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  Chaturanga Dandasana (Four-Limbed Staff Pose)

  The challenging yoga push-up frequently practiced as part of the traditional Sun Salutation sequence.

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  Adho Mukha Vrksasana (Handstand)

  The alignment in Handstand is exactly the same as it is in Mountain, the only difference being in the position of the arms.

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  Plank Pose

  Plank Pose is a good precursor to more challenging arm balances.

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  Eka Pada Koundiyanasana II (Pose Dedicated to the Sage Koundinya II)

  Tones the belly and spine, strengthens the arms and wrists, and gives your self-confidence a big boost.

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  Bhujapidasana (Shoulder-Pressing Pose)

  This arm balance relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing practice.

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  Dolphin Plank Pose

  A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms.

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  Adho Mukha Svanasana (Downward-Facing Dog)

  One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.

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  Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose)

  Maintaining solid grounding through the standing foot helps keep you steady.

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  Tittibhasana (Firefly Pose)

  This arm balance requires more core strength than arm strength.

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  Ardha Bhekasana (Half Frog Pose)

  This pose is more than a backbend; it opens the shoulders, chest, and thighs all at once.

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  Kapotasana (King Pigeon Pose)

  Invigorates your body and gives your spirits a lift. An extremely deep backbend appropriate for advanced practitioners only.

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  Eka Pada Koundiyanasana I (Pose Dedicated to the Sage Koundinya I)

  Eka Pada Koundinyasana I is a twist, but it's one in which the legs go in separate ways.

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  Anjali Mudra (Salutation Seal)

  Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness.

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  Parsva Bakasana (Side Crane Pose)

  The key to Parsva Bakasana is twisting enough to place the outer edge of one upper arm far around the outside of the opposite thigh.