Master Arm Balances in Yoga with These 8 Beginner-Friendly Poses

Arm balances can feel a little scary at first. But they are also exciting. They help you feel strong, focused, and playful all at the same time. You don’t need to be super flexible to do them. You just need patience, core strength, and steady breath.

Most arm balances are about control, not speed. They teach you to trust yourself. And the more you practice, the more confident you become.

Start with the Basics

Before trying full arm balances, it’s good to build strength. Focus on your wrists, shoulders, and core. Do poses like Plank, Downward Dog, and Forearm Plank. These prepare your body for lifting.

You don’t need to rush. Just work a little every day.

Crow Pose (Bakasana)

This is the first arm balance many people learn. Squat down with your feet together. Place your hands on the floor in front of you. Bend your elbows slightly. Place your knees on the back of your upper arms.

Shift your weight forward. Maybe lift one foot. Maybe both. Look ahead, not down.

Crow builds arm and core strength. Use a pillow in front if you’re nervous about falling.

Side Crow (Parsva Bakasana)

From a twist in chair pose, plant your hands to one side. Bend your elbows like in Chaturanga. Lift your hips and shift your weight onto your arms.

Try to stack your knees on one arm and your hips on the other. This pose teaches balance and twists at the same time.

You can also rest both legs on one arm if that feels better. Just keep breathing.

Lolasana (Pendant Pose)

Sit in a cross-legged seat. Place your hands on blocks next to your hips. Press down and try to lift your body off the mat.

Even if you just lift for a second, you’re doing it. This pose builds deep core strength and control.

Try rocking forward and back to get a feel for the lift. It’s hard but fun.

Eight-Angle Pose (Astavakrasana)

Sit with your legs stretched out. Bend one knee and hook your foot behind your shoulder. Plant your hands on the floor. Cross your ankles. Lean forward and lift your hips.

This pose looks fancy but feels like a puzzle. Once you’re in, the pose holds together. The trick is not to rush the setup.

Try just getting your leg behind your shoulder at first. That part takes practice.

Flying Pigeon Pose (Eka Pada Galavasana)

From standing, cross one ankle over the opposite thigh. Like a figure four. Bend your standing leg. Bring your hands to the floor.

Bend your elbows like Chaturanga. Let your shin rest on your upper arms. Lean forward and lift your back foot.

This pose opens the hips and builds strength. It takes time, but it feels great once you lift.

Firefly Pose (Tittibhasana)

Stand with feet wide. Bend down and slide your shoulders behind your knees. Place your hands on the floor behind your feet.

Shift your weight to your hands. Try to lift your feet off the floor. Stretch your legs forward.

This pose works your hamstrings, core, and arms. Use blocks under your hands for support.

Baby Crow Pose

If regular crow feels hard, try this version. Start on your knees. Place your hands on the floor. Tuck your elbows close to your body.

Lift your feet and balance your knees on your upper arms. You’re closer to the ground, so it feels safer.

This is a great way to build confidence. It also helps with the wrist and arm strength needed for full crow.

Plank to Chaturanga Transitions

This is not a full balance, but it builds control. Start in high plank. Lower halfway down into Chaturanga. Keep your elbows in.

Hold for a few breaths. Then press back up.

This move builds shoulder and core strength. You need both for every arm balance. Practice it often.

Tips to Help You Succeed

Warm Up First

Always prep your wrists and shoulders. Do wrist circles and gentle stretches. Flow through a few sun salutations to get warm.

Use Props

Blocks under your hands can give more space. A cushion in front helps if you’re nervous about falling.

Keep Your Gaze Forward

Looking ahead, not down, helps you balance. When your eyes focus forward, your body follows.

Hug Everything In

Arm balances are about squeezing in. Hug your belly, legs, and arms toward center. This gives you lift.

Don’t Rush

If you don’t lift today, that’s okay. Stay in the setup. Build strength. Over time, the lift will come.

Arm balances are part strength, part mindset. Practice slowly. Fall safely. Laugh when it gets wobbly. It’s all part of learning.