Arm Balance Power Flow

Arm BalancesPowerMaya curated
Back
Table Top
TableTop
Cat-Cow Stretch
CatCow
Plank Pose
Plank
Side Plank
SidePlank
Boat Pose
Boat
Yogi Squat
YogiSquat
Crow Pose Prep
Crow
Crow Pose
Crow
Child's Pose
Childs
Side Crow Prep
SideCrane
Side Crow
SideCrane
Low Lunge
LowLunge
Flying Crow
FlyingCrow
Low Lunge
LowLunge
Flying Crow
FlyingCrow
Firefly Prep
Firefly
Firefly Pose
Firefly
Child's Pose
Childs
Eagle Arms
EagleArms
Savasana
Savasana

Mayasays...

Arm balances are all about finding your center of gravity and trusting your strength! These poses build incredible upper body and core strength while teaching you to overcome fear. Remember, it's not about being perfect - it's about playing with balance and discovering what your body can do.

Description

Progressive arm balance sequence building strength and confidence

Poses (20)

Warm Up
Table Top

Table Top

Neutral spine, shoulders over wrists, prepare wrists

4breaths
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Warm Up
Cat-Cow Stretch

Cat-Cow Stretch

Warm spine and shoulders, prepare for weight bearing

6breaths
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Strength
Plank Pose

Plank Pose

Build arm and core strength, strong line head to heels

6breaths
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Strength
Side Plank

Side Plank

30 seconds each side, build lateral core and arm strength

8breaths
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Strength
Boat Pose

Boat Pose

Build core strength essential for arm balances

6breaths
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Hip Prep
Yogi Squat

Yogi Squat

Open hips, prepare for crow pose, hands at heart center

8breaths
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Arm Balance Prep
Crow Pose Prep

Crow Pose Prep

Hands down, knees to upper arms, shift weight forward

6breaths
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Arm Balance
Crow Pose

Crow Pose

Lift toes, balance on hands, gaze forward

6breaths
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Rest
Child's Pose

Child's Pose

Rest wrists and shoulders

4breaths
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Arm Balance Prep
Side Crow Prep

Side Crow Prep

Twist and place hands, outer thigh to triceps

6breaths
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Arm Balance
Side Crow

Side Crow

Both sides, lift feet, balance on hands

8breaths
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Hip Prep
Low Lunge

Low Lunge

Right foot forward, prepare for flying crow

6breaths
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Advanced Arm Balance
Flying Crow

Flying Crow

Right leg back, left knee to elbow, lift back leg

6breaths
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Hip Prep
Low Lunge

Low Lunge

Left foot forward, prepare for flying crow

6breaths
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Advanced Arm Balance
Flying Crow

Flying Crow

Left leg back, right knee to elbow, lift back leg

6breaths
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Advanced Prep
Firefly Prep

Firefly Prep

Wide forward fold, hands behind legs, prepare shoulders

8breaths
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Peak Arm Balance
Firefly Pose

Firefly Pose

Legs on shoulders, lean forward, straighten legs

6breaths
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Recovery
Child's Pose

Child's Pose

Rest and recover, release wrists and shoulders

8breaths
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Shoulder Release
Eagle Arms

Eagle Arms

Stretch shoulders and upper back, both sides

6breaths
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Final Rest
Savasana

Savasana

Complete rest and integration, feel your strength

24breaths
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Anatomical Focus

Arms
Shoulders
Core
Wrists

Teaching Notes

Build up arm and core strength gradually. Offer modifications and props. Emphasize that falling is part of learning. Keep playful attitude. Most suitable for Power and advanced Vinyasa classes.

Sequence Details

Target Duration:
30m
Intensity:
Vigorous
Difficulty:
Advanced
Type:
arm_balances
Poses:
20

Yoga Styles

Primary style
Power
Also practiced in
VinyasaRocketAshtanga
PowerDynamic flow with challenging transitions, build heat and strength
VinyasaCreative sequencing with music, longer holds for strength building
RocketAdd advanced variations, faster pace, more challenging poses
AshtangaTraditional arm balances from Primary and Intermediate series
HathaHold poses longer, focus on alignment, use props for support
TherapeuticModify for injury recovery, use props, gentler approach

Focus Areas

Arm StrengthCore StrengthBalanceConfidence Building