Pose Directory > ARM BALANCES



Plank pose is a starter arm balance, building strength in core, shoulders and arm. This pose provides entry to intermediate balances such as side plank, crow/ crane and firefly. More advanced poses such as swan and elbow balance develop arm muscles and flexibility in the shoulders and upper back.

Many advanced yoga poses combine arm balances with inversions, back bends or twists. These poses should only be attempted under instruction and after mastery of beginner/intermediate series. Once basic poses can be performed effortlessly, more advanced poses may be learned.

On this page, you will find links to articles for teaching and practicing arm balances. Each article includes instructions, a list of benefits, modifications and variations. Although, these are intended for certified instructors of yoga, beginner yogis will also find them useful.

Four Limbed Staff Pose

From plank position, ensure that the hands are lined up with the shoulders and just slightly wide...

Plank Pose

Begin from hands and knees.  Line up the palms just slightly wider than shoulder distance apart a...

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