Arm balances are the moon landings of yoga. We’ve all watched someone gracefully defying gravity in an arm balance and thought, I could never do that! So it’s no wonder that the move inspires awe and excitement for yogis of all experience levels. 

But believe it or not, the yoga arm balance is more achievable than it seems. In this guide, you’ll learn what makes arm balances so special (and demanding), how to approach them safely, and which foundational poses and practices can help you progress. We’ll break down some of the most popular arm balancing asanas, offering step-by-step instructions and pro tips along the way. So roll out your mat, fire up your courage, and let’s get you a few inches closer to lifting off the ground.  

What Are Arm Balances In Yoga? 

Yoga arm balances are postures that require you to support the weight of your body predominantly on your hands, forearms, or a combination of your hands and head. “Arm balances require focus, proprioception, control, balance, strength, and mobility,” says Peloton instructor Kirra Michel. “All of which can be challenging on their own, so combining all these elements together becomes very difficult, but not impossible!” 

Arm balances can give a big boost to your confidence. Kirra recalls the first time she stood freely on her hands: “I felt wobbly, and extremely accomplished and proud.” That’s why she encourages arm balances as a source of empowerment: “There was still a lot of fear around it for a long time, but I kept practicing until it became very steady,” she says. “I had dedicated so much time to it that when I got it, I felt like I could do anything I set my mind on.”  

Ready to explore yoga arm balances for yourself? Let’s look at some of the most popular ones you might see in class.  

Crow Pose (Bakasana) 

Crow Pose is a more beginner-friendly arm balance because you’re relatively close to the ground, according to Kirra. It requires balance more than raw power or extreme mobility.

Side Crow (Parsva Bakasana) 

This posture is a fun twist (literally!) on Crow Pose because you incorporate a rotational element. It requires you to pivot at your hips, challenging stability in a different plane of motion.

Crane Pose  

Crane Pose looks similar to Crow, but your arms are much straighter. It demands more shoulder and core strength than the bent-arm version.  

Flying Pigeon (Eka Pada Galavasana) 

This pose combines the deep hip opening of pigeon pose with an arm balance. If you have tight hips, it’ll be both an arm-balance challenge and a flexibility booster.  

Firefly Pose (Tittibhasana)

Firefly Pose provides a deep hamstring stretch while building arm and core strength. It’s visually impressive and requires a delicate balance of flexibility and power.

Eight-Angle Pose (Astavakrasana) 

Eight-Angle Pose offers a unique challenge for your obliques, shoulders, and triceps. It’s often considered a “twisting arm balance,” demanding both core engagement and flexibility in the hips and hamstrings.  

Forearm Stand (Pincha Mayurasana) 

Forearm Stand builds serious shoulder and upper back strength while placing less pressure on your wrists compared to full Handstand. It’s also a great way to practice balancing upside-down without compressing your neck.  

Handstand (Adho Mukha Vrksasana) 

The quintessential showstopper in yoga, Handstand is the ultimate blend of power, alignment, and focus. While it might look intimidating, consistent practice of preparatory poses can get you there safely. 

How to Build Up to Arm Balances in Yoga 

As you can see, arm balances require strength, flexibility, technique, and a positive attitude. “Start with a strong foundation,” Kirra says. “Be humble and understand your strengths and weaknesses, and work on your weaknesses whether it’s strength, flexibility, mobility, etc.” 

Here are Kirra’s top tips to safely and effectively work toward these advanced postures. 

1. Strengthen Your Foundation 

Focus on core poses like Plank, Chaturanga, and Downward-Facing Dog to build the strength and stability needed for arm balances. Consistent practice in these foundational shapes helps refine alignment and prepare your body for more advanced moves.  

2. Use Props 

“Use props—the wall, blocks, a strap, a blanket, or pillow,” Kirra says. Props can build muscle memory and offer support. For example, a bolster can ease you into Crow Pose, while a wall provides stability for Handstand or Forearm Stand as you build confidence.  

3. Target Mobility and Flexibility 

Many arm balances, like Flying Pigeon and Firefly, require open hips and flexible hamstrings. Incorporate Lizard Lunge, Half Splits, and Garland Pose into your routine, and work on shoulder mobility to protect and support your joints during balancing poses.  

4. Record Yourself 

Kirra recommends recording your practice. “It helps you see where you can make adjustments,” she says. Watching yourself can reveal alignment issues or habits, such as flaring elbows in Crane Pose or disengaged core muscles in Forearm Stand, allowing you to refine your technique.  

5. Work With a Teacher One-on-One 

Personal instruction can accelerate progress. Kirra suggests working with a yoga teacher who understands the mechanics of arm balances to address misalignments and build confidence safely.  

6. Target Specific Poses In Your Practice 

Take classes that focus on the arm balances you want to master. Kirra highlights Peloton’s Discover Yoga collection, the Path to Inversion with Kirra program, and Focus Flow classes that break down poses like Crow, Handstand, and Forearm Stand into step-by-step progressions. 

7. Be Realistic About Your Level 

“If you consider yourself an intermediate practitioner, start taking advanced classes and modify as much as you need to,” Kirra says. Remember, progress isn’t linear, so honor the small victories and embrace challenges as learning opportunities.  

8. Practice, Practice, Practice 

Repetition and consistency are key to mastering arm balances, so dedicate time each week to refine your technique. “Become (healthily) obsessed!” Kirra says.

The Takeaway

So are you ready to fly? Keep these core principles in mind: Start with strong foundations, cultivate your flexibility, embrace props, seek guidance, and stay consistent. From practicing Crow Pose for the first time to completing Kirra’s Path to Inversion program, each tiny breakthrough will move you one step closer to flight. Remember to celebrate your progress—even if it’s just lifting your toes off the ground—and let yourself feel empowered with what you can achieve on the mat. We can’t wait to see you soar!