Arm balances are a great way to find balance and build arm muscles. They are also great for practicing for inversions :) Here is my how to guide on how to do crow pose.
I would like to mention, that I’m not a yoga teacher and these steps are based off of my experience.
Step One: Start off Standing
Root your feet to the ground. It’s always good to start off with a strong foundation.
Step Two: Buddha Squat
From standing, drop down into a buddha squat. Root your feet down, make sure your back is straight and your chest is lifted. In this pose you can also use your elbows to push against your thighs to create a hip opener stretch.
Step Three: Place hands on the ground, and lean forward.
While in buddha squat set your hands on the floor and then lean forward pressing your knees gently on your upper arm. Make sure your eyes are looking forward- do not collapse your head.
Step Four: Bend arms slightly. Lean forward a little and press your knees into your arms.
Bend your arms slightly and lean forward, pressing your knees into your arms. For beginners maybe try to stay in this pose for awhile, engaging your core and finding your balance.
I should probably mention that for some people, your arms might hurt if your knees are pressing into your skin. Wear longer pants!
Step Five: Raise one leg up. Look forward, keeps eyes looking ahead, and bend your arms some more.
This step is a good step to practice before you get into the full arm balance. Raise one leg up and engage your core. Alternate your legs back and forth. Make sure you can do this step before continuing on :)
Make sure your head is not collapsed; head up and eyes looking ahead.
Step Six: Raise both legs up. Engage that core!
Taking a deep breath, raise your other leg up! Make sure your core is engaged. KEEP YOUR HEAD RAISED AND YOUR EYES FIXED FORWARD.
Yay, you are now doing crow pose :)
Wear longer pants if your knees hurt the skin on your arms.
Put a pillow in front of you if you are afraid of falling flat on your face (something I have done many times!).
Try each step out slowly. Crow pose is not an easy pose.
Arm and ab exercises can help you improve this pose better.
Have fun, and be safe when practicing this pose! Take a picture of your progress and tag me in it! I’d love to see all of your guy’s crow.
Yoga Poses that Help Build Muscles for Inversions By: Sunny Yogi
For inversions, arm and core strength are really important. Here are some of my favorite poses that I like to incorporate into my practice that help strengthen my body up for inversions.
I am not a certified yoga teacher and these poses are just based off of my experience.
Downward Facing Dog: This pose is great for building up muscle in the arms and shoulders. You can also do 3 legged downward dog to add a stretch in the legs.
Dolphin Pose: This pose is great for shoulders and triceps. This is also a great prep pose for forearm stands.
Chaturanga: I incorporate a lot of these into my practice. Chaturanga’s are great for arm and core strength. You could do a three legged chaturanga if you want to give yourself a little challenge :)
Plank: A great pose for building strength in the core. You can go on your forearms too, if you want.
Side Plank Pose: Good for the core and obliques! You can go on your forearms or play around with you leg placement.
Extended Side Angle Pose: I like to challenge myself by raising both of my arms so only my core is working here. You can clasp your hands in front of you or make them into an “L” shape.
Warrior III: This pose is great for the core and for balance. Your hands can be out in front of you, beside you, in a prayer position, or clasped behind you.
Boat Pose: This is great for the core. I like to fold down to the ground (until I’m like 2 inches from the ground) and hold it there for 3-4 breaths. You can also incorporate crunches into this pose!
Crow Pose: Arm balances are really great for gaining strength in the core AND the arms.
Other tips: Another thing I find that really builds core muscles is going slow and having a lot of control in transitions. Next time you practice, really practice controlling yourself and moving slowly into each pose.
Good luck! And please be patient. Results don’t show up right away. If you start getting discouraged, smile and tell yourself that you can do it! :)
Because I was slightly irritated I decided to distract myself with an inversions. Like learning how to control my balance in a handstand I must learn how to control my anger 💜 I feel a lot better. Namaste
#yogapartypeople day 2: My #favorite pose is definitely handstands!
This pose is my favorite because it helps me find balance and it also reminds me of how proud I should be in my yoga progress. Handstands used to scare me… I was terrified of falling, and when I started practicing handstands I would always make sure I was close to a wall. It then hit me that if I really wanted to progress in my yoga practice I should learn how to take risks. So, I started practicing with no wall. I fell more than a couple times, but as I kept on practicing I realized that I was no longer afraid of handstands.
I have learned through my yoga practice that whether dealing with things on or off of the mat, I shouldn’t be afraid of hard things. Hard things just become easier over time :)