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Arm Balance Yoga Poses

Firefly Pose Prep

Focus on deepening hip and shoulder flexibility to get ready for Tittibhasana.

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Next in YOGAPEDIAUse the strength of your core and inner thighs to lift step-by-step into
Firefly Pose >

Wide-Legged Standing Forward Bend, variation

Prasarita Padottanasana, variation

Benefit: Increases hip-flexor and inner-thigh strength, and starts to open shoulders.

Instruction
Stand with your feet one leg’s distance apart and parallel. With hands on hips, inhale, lift your kneecaps, and roll your upper, inner thighs back. Exhale and fold your torso forward from the hips, keeping the spine long. Rest your head on the floor or a block. On an exhalation, reach behind you and place palms on floor. Take 8 breaths.

Lizard Pose, variation

Utthan Pristhasana, variation

Benefit: Increases hip and shoulder flexibility

Instruction
From Down Dog, step your right foot between your hands and lower your back knee down. Toe-heel your right foot to the right edge of your mat and explore curling the back toes under and straightening the back leg. Then snuggle your right shoulder behind your right calf, hand to the outside of the foot, as if your leg were a backpack strap. If this isn’t accessible, place your forearms on the floor or a block inside your right foot. Take 8 breaths. Repeat on the other side.

Shoulder-Pressing Pose, prep

yogapedia kathryn budig wide-legged standing forward bend

Bhujapidasana, prep

Benefit: Provides a deep shoulder opening

Instruction
From a bent-knee Uttanasana, with feet slightly wider than hip width, weave your right arm between your legs, as if you were reaching for something behind you. Extend your left arm to the sky to spin your chest open. Bend your elbows and clasp your left wrist with your right hand (or use a strap). Inhale, extend your chest open to the left, exhale, straighten your legs and arms. Gaze up, or down, for 8 breaths. Switch sides.