Crane Pose — Bakasana (Straight‑Arm)

Difficulty: Intermediate–Advanced

A straight‑arm arm balance that strengthens the core, wrists, and shoulders while building focus and stability.

Gentle Alignment Cues:

• Place hands shoulder‑width and lift hips high.
• Draw knees toward upper arms and shift weight forward.
• Straighten elbows gradually as core engages.

Benefits:

• Strengthens wrists, arms, and core
• Improves balance and concentration
• Builds confidence for advanced arm balances

Contraindications:

Wrist or shoulder injury; practice Crow or supported variations.

Variations:

• Use a block under feet.
• Practice Crow first for stability.

Crow Pose — Kakasana

Difficulty: Intermediate

A foundational arm balance that builds core strength, wrist stability, and confidence in weight‑bearing through the hands.

Gentle Alignment Cues:

• Bend elbows slightly and place knees high on triceps.
• Shift weight forward until feet lift naturally.
• Keep gaze forward to maintain balance.

Benefits:

• Strengthens arms, wrists, and core
• Improves balance and focus
• Prepares body for Crane and other arm balances

Contraindications:

Wrist pain; use blocks or forearm variations.

Variations:

• Place a bolster in front for safety.
• Practice one‑foot lift‑offs.

Floating Stick Pose — Tolasana

Difficulty: Intermediate–Advanced

A lifted seated arm balance that strengthens the core, hip flexors, and shoulders while cultivating focus and control.

Gentle Alignment Cues:

• Sit in cross‑legged seat with blocks under hands.
• Press down firmly to lift hips and feet.
• Keep shoulders broad and breath steady.

Benefits:

• Strengthens core and hip flexors
• Builds arm and shoulder stability
• Improves balance and concentration

Contraindications:

Wrist or shoulder pain; use higher blocks or skip lift.

Variations:

• Lift one foot at a time.
• Use two blocks for extra height.

Handstand — Adho Mukha Vrksasana (Supported)

Difficulty: Advanced

A powerful inversion that builds strength, balance, and confidence while cultivating full‑body integration.

Gentle Alignment Cues:

• Practice at a wall for support.
• Press through palms and lengthen through heels.
• Keep ribs gently drawn in and gaze between hands.

Benefits:

• Strengthens shoulders, arms, and core
• Improves balance and focus
• Builds confidence in inversions

Contraindications:

Wrist, shoulder, or neck injury; practice Dolphin or L‑shape at wall.

Variations:

• L‑shape Handstand at wall.
• One‑leg kick‑ups.

Supported Headstand — Salamba Sirsasana (Prep)

Difficulty: Intermediate–Advanced

A foundational inversion that builds shoulder strength and balance while keeping weight light on the head.

Gentle Alignment Cues:

• Create a stable forearm base with hands interlaced.
• Walk feet closer until hips stack over shoulders.
• Lift one leg at a time with control.

Benefits:

• Strengthens shoulders and core
• Improves balance and focus
• Prepares body for full inversions

Contraindications:

Neck injury, glaucoma, high blood pressure.

Variations:

• Practice at a wall.
• Keep knees tucked.

Tripod Headstand — Sirsasana II

Difficulty: Advanced

A headstand variation with hands on the floor that builds arm strength, balance, and control.

Gentle Alignment Cues:

• Create a triangle base with head and hands.
• Lift knees onto triceps or tuck into a ball.
• Extend legs upward with steady breath.

Benefits:

• Strengthens arms and shoulders
• Improves balance and focus
• Prepares for arm balances like Crow

Contraindications:

Neck injury or high blood pressure.

Variations:

• Knees‑on‑triceps prep.
• Practice at a wall.

Peacock Pose — Mayurasana

Difficulty: Advanced

A powerful arm balance that strengthens the wrists, core, and back while cultivating deep focus and control.

Gentle Alignment Cues:

• Place hands together with fingers pointing back.
• Lean forward and lift legs as core engages.
• Keep elbows close to belly for stability.

Benefits:

• Strengthens wrists, arms, and core
• Improves balance and concentration
• Builds deep internal stability

Contraindications:

Wrist pain or abdominal injury.

Variations:

• Knees‑down prep.
• Use blocks under shoulders.

Pendant Pose — Lolasana

Difficulty: Advanced

A lifted arm balance that strengthens the core, shoulders, and hip flexors while cultivating deep internal stability.

Gentle Alignment Cues:

• Kneel and place hands on blocks beside hips.
• Round spine and lift knees toward chest.
• Press down strongly to lift body.

Benefits:

• Strengthens core and shoulders
• Improves balance and control
• Prepares for Floating Stick and arm balances

Contraindications:

Wrist or shoulder pain.

Variations:

• Use higher blocks.
• Lift one knee at a time.

Plow Pose — Halasana

Difficulty: Intermediate–Advanced

A deep inversion that lengthens the spine and opens the back body while calming the nervous system when supported well.

Gentle Alignment Cues:

• From Shoulderstand, lower feet toward the floor behind you.
• Keep neck long and weight in shoulders—not the head.
• Use props under feet for support and ease.

Benefits:

• Lengthens spine and hamstrings
• Stimulates parasympathetic response
• Prepares body for deeper inversions

Contraindications:

Neck injury, glaucoma, high blood pressure; use supported variations or skip.

Variations:

• Feet on a chair or bolster.
• Bend knees and rest them on forehead.

Scale Pose — Tolasana

Difficulty: Advanced

A lifted arm balance from Lotus or Cross‑Legged Seat that strengthens the core, hip flexors, and shoulders with focused control.

Gentle Alignment Cues:

• Sit in Lotus or cross‑legged with blocks under hands.
• Press down firmly to lift hips and feet.
• Keep spine rounded slightly for stability.

Benefits:

• Strengthens core and hip flexors
• Builds arm and shoulder stability
• Improves balance and concentration

Contraindications:

Knee or hip sensitivity; practice Floating Stick instead.

Variations:

• Use higher blocks for more lift.
• Lift one foot at a time.

Rooster Pose — Kukkutasana

Difficulty: Advanced

A challenging arm balance from Lotus that strengthens the shoulders, wrists, and core while cultivating deep internal stability.

Gentle Alignment Cues:

• Sit in Lotus and thread arms through legs.
• Press palms into floor and lift hips.
• Keep breath steady and shoulders broad.

Benefits:

• Strengthens wrists, arms, and core
• Improves balance and control
• Builds confidence in advanced arm balances

Contraindications:

Knee or hip injury; practice Pendant or Scale instead.

Variations:

• Use blocks under hands.
• Practice Lotus prep before full lift.

Supported Shoulderstand — Salamba Sarvangasana

Difficulty: Intermediate

A calming inversion that strengthens the shoulders and core while supporting circulation and grounding when propped safely.

Gentle Alignment Cues:

• Lift hips and support low back with hands.
• Keep weight in shoulders—not the neck or head.
• Stack feet, hips, and shoulders in one line.

Benefits:

• Supports lymphatic flow
• Strengthens shoulders and core
• Calms the nervous system

Contraindications:

Neck injury, glaucoma, high blood pressure; use Legs‑Up‑the‑Wall instead.

Variations:

• Use blankets under shoulders for neck safety.
• Practice with legs in a wide V or bent knees.