Looking to increase your upper body strength? Try arm balance yoga poses. While some of these poses are quite challenging, they increase your upper body strength tremendously. Not just that, they also increase blood circulation and improve your focus. You can also achieve a great deal of stability while doing them with minor modifications.
Here are 4 arm balance poses you can try.
4 Arm Balance Poses And How To Improve Stability While Doing Them
1. Plank Pose (Dandasana)
The plank pose tones your core muscles and strengthens your arms, wrists, and shoulders. Not just that, it also improves your posture immensely.
- First, lie down on the floor and place your arms next to you.
- Take a deep breath and slowly push yourself up like how you would when you do a pushup. Ensure that your body is in a straight line from your heels to your head. Your wrists must be directly under your shoulders.
- Look at the floor and stay in the pose for 10–20 seconds. While in the pose, contract your abdominal muscles toward your spine.
- Lower yourself down to the floor slowly, and rest for a few breaths.
- Repeat this 5–6 times.
For improved stability, spread your fingers in a starfish shape and grip the floor with your fingertips. This helps strengthen your wrists and the muscles in your hands and forearms. Also, remember to hold your core muscles tight while doing the pose.
2. Side Plank Pose (Vasisthasana)
This pose strengthens your arms, wrists, and legs alongside improving your upper body strength and balance.
- Start with the plank pose.
- Shift your weight on your right arm and foot gradually, and let your left foot rest on your right foot while keeping your left arm on your hip.
- Keep your right hand a little ahead of your shoulder, and press the palm of this hand firmly on the floor.
- Inhale and lift your left arm upward slowly. Keep it perpendicular to the floor with your fingertips pointing upward.
- Turn your neck in the direction of the raised arm, and look at your fingertips. Hold the pose for 10–15 seconds.
- Breathe out slowly and bring your arm to your hip. Move into the plank position and, then, to the floor. Rest for a few breaths.
- Repeat the steps on the other side.
3. Four-Limbed Staff Pose (Chaturanga Dandasana)
The key feature of this pose is that it strengthens your arms, wrists, and abdomen. It also improves your stability and core strength.
- Start by going into the plank pose. Keep your arms and spine fully erect.
- Breathe out and slowly bend your elbows while moving toward the ground till you’re a few inches above the ground.
- Continue taking steady breaths, and remain in this position for about 10–20 seconds.
- Then, slowly move toward the floor and rest.
- Repeat this 3–4 times.
For better stability, squeeze your elbows toward your rib cage while holding the pose.
4. Crow Pose (Kakasana)
While this pose might be a little difficult initially, constant practice will help you master it. The crow pose is great for improving concentration and strengthening your arms and wrists.
- Start by going on all fours, shoulder width apart. Spread out your fingers.
- Bring your feet toward your hands slowly till your toes are extremely close to your hands.
- Bend your elbows like you would in the four-limbed staff pose. Place your knees in the shelf that your arms are creating.
- Stare forward as you press your hips high, and shift your weight toward your palms.
- Balance yourself by lifting one foot at a time. With practice, you’ll be able to hold your balance well enough to be able to lift both feet at the same time.
- Stay in this position for a few breaths and, then, move into a fetal position to rest.
A good way to do a complicated pose like this one with better stability is by breaking the pose down into parts and practicing each part separately. Also, engage your core muscles while doing the pose. If you’re wondering how, simply hollow your belly. This will make getting into the pose easier.
Practice these poses regularly, and your upper body and arm strength are sure to improve tremendously.