ARM BALANCES Yoga Poses | Pose Directory | YogaClassPlan.com

Four Limbed Staff Pose

aditya — Mon, 21 Jun 2021 10:58:40 +0000

From plank position, ensure that the hands are lined up with the shoulders and just slightly wider than the chest. The heels and toes will line up with each other. Rock forward on the toes and begin to been the elbows. The elbows and wrists will stack and the upper arm bone becomes parallel with the ground, the elbows tucked in towards the body. Keep the whole body firm.

This posture can held on its own or used flowing through sun salutations. To come out, slowly lower to the ground, or press up strongly back to plank pose, or slide the chest forward to press into Upward Facing Dog.

This poster is very challenging and for most students a modification will be required

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Plank Pose

aditya — Mon, 21 Jun 2021 10:41:27 +0000

Begin from hands and knees. Line up the palms just slightly wider than shoulder distance apart and spread the fingers wide on the mat, the index finger turns to face forward. Press down into the hands and step the legs back to straight. Firm the body from the legs all the way up the torso, keeping energy right out to the top of the head. See Technical comments for more details.

This posture can be used as part of a flow through sun salutations or held on its own for several breaths. To come out, lower the knees down to the floor again or press back to Down Dog or lower through Chaturanga Dandasana to release to the floor.

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Crow Pose

aditya — Mon, 21 Jun 2021 08:31:47 +0000

Begin in a low squat – namaskarasana with feet shoulder width apart and toes pointed out at a 45° angle. Place the hands flat on the floor in front of the feet. Bend the elbows and slowly shift your weight forward onto the hands. The heels will begin to come off the floor. Engage the lower abdominal muscles to lift one knee and then the other onto the upper arms. Now bring the weight fully into the arms and hands. Squeeze the insides of the knees to the upper arms lifting one foot and then the other off the ground. To exit the pose lower the feet back to a low squat bring the hands into prayer to namaskarasana.

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Side Plank Pose

aditya — Mon, 21 Jun 2021 08:29:11 +0000

Begin in plank pose (phalahakasana). Grasp the ground with the toes and stretch back into the heels. Move the shoulders forward over the hands. Root the right hand, pressing the finger tips into the ground. Shift the weight into the right hand and arm. Roll onto the outer edge of the right foot. Lift the left arm, extending it upwards, turning the body and head to face out. Bring left foot and leg on top of the right. To come out of the pose lower the left arm and leg. Return to plank pose. Repeat on the other side.

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Firefly Pose

aditya — Mon, 21 Jun 2021 08:26:52 +0000

Begin in a low squat (namaskarasana). Bring the torso forward. Slide the shoulders and upper arms underneath the thighs. Bring hands around the back of the legs and place them behind the feet. Rest the thighs on the upper arms. Transfer the weight of the body from the feet to the hands and arms. Now lift the feet off the ground and extend the legs. To come out of the pose, lower the feet lightly to the ground and come back to start position –squat.

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Eight Angle Pose

aditya — Mon, 21 Jun 2021 08:24:28 +0000

Begin in staff pose with legs extended, hands by the hips. Bend the right leg and thread the right upper arm underneath the thigh. Lift the hips and left leg off the floor as in Elephant’s trunk pose. Cross the left ankle over the right and bend the elbows, bringing the chest forward and parallel to the floor. Stretch both legs to the right side. To come out of the pose, uncross the ankles and lower to staff pose. Repeat the other side.

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One-Legged Crow Pose

aditya — Mon, 21 Jun 2021 08:22:01 +0000

Begin in mountain pose (Tadasana). Step the feet hips width apart. Toes may turn out slightly. Bend the knees to a low squat. Come on to tip toes and bring the hands flat on the ground in front of the feet. Shift the weight into the hands, pressing down with forefinger and thumb. The elbows are bent making a tripod. Shift the weight onto the hands and raise the hips slightly, to lift the knees onto the upper arms and raising the feet off the ground. (crow pose) Next, shift the weight onto the left hand and stretch the right leg back until it is straight. Focus the eye gaze on the nose tip (nasikagra drishti). To exit the pose, bend right knee to upper arm, then lower feet. Return to mountain pose. Repeat other side.

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Visvamitra’s Pose

aditya — Mon, 21 Jun 2021 08:19:40 +0000

Begin in a lunge (right foot forward). Bring the right hand to the outside of the right foot, working the arm and shoulder under the right thigh. Turn the left foot flat. Extend the right leg in front. Raise the left arm upwards and turn the head towards the fingertips. To come out of the pose, lower the left hand and then the right foot to the ground. Unbind the right arm and shoulder, returning to the lunge. Repeat the other side.

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Swan pose

aditya — Mon, 21 Jun 2021 08:18:47 +0000

Begin in cow/cat pose (Marjaryasana). Bring the knees apart and the feet together. Push the chest forward and turn the hands so the fingers point towards the body. Bring the wrists towards each other and bend the elbows. Rest the abdomen on top of the elbows and upper arms. Straighten the legs one and at a time, placing the tops of the toes or balls of the feet on the floor. Lengthen the neck keeping the eye gaze straight ahead. To come out of the pose, bend the knees and return to the start position. Beginners may hold the pose for 1-5 breathes and repeat three times.

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One legged Chaturanga

aditya — Mon, 21 Jun 2021 08:14:34 +0000

One legged chaturanga is a variation of the classic staff pose- Chaturanga Dandasana. Begin from Downward Facing Dog (Adho Mukha Svanasana). Shift your upper body forward, coming into plank position (shoulders over hands). Bend the elbows back to 90° and lower the head and chest to four limbed staff pose (chaturanga). When you are stable, bring your weight into the left leg and foot. Lift the right foot off the ground. Hold for 5-10 breaths. To exit the pose, lower foot to ground. Return to Downward Facing Dog. Repeat other side.

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