Arm Balances for Beginners

For many beginning yogis, arm balances can seem completely unatainable. Not only do they require lots of core strength, balance and concentration, but they can also be a little scary to top it all off. But don't write them out of your practice just yet! Remember, it's called a yoga "practice" for a reason. Just know that, like with many aspects of yoga, the ability to nail arm balances will come with time, patience and lots of practice. Here are a few things that you can start doing today that will eventually lead you to adding arm balances into your own practice.

Focus on foundational postures

Many of the foundational postures that you learn when you first start practicing yoga — Chaturanga, Mountain Pose, Downward Dog, etc. — will help you develop the arm strength, core stamina and balance that you'll need for arm balances. Pay particular attention to your alignment when practicing these postures, as it will help train your body to achieve correct alignment when you advance into arm balances.

Engage your core

We say this so often in class, but in a tricky inversion like handstand, it’s so important. You'll need plenty of core strength and control to help lift your legs up and over your head. Remember to pull you belly button to your spine, helping to engage your core. Also, make sure to give it your all during the core strengthening part of class!

Go for Crow!

Crow Pose is an excellent posture to prepare you for more advanced arm balances. Focus on engaging your biceps and on grounding down through the palms and pads of your hands. Engage your core to help stabilize you. Also, remember to keep your gaze forward to help with balance. 

Talk with your teacher

Let your teacher know when you're ready to go for advanced arm balances! They'll have plenty of advice to offer you, and they can even provide a spot for you as you learn.