Arm balances can seem scary if you've never done them before or you're just beginning to explore these poses. Well, nerves be gone! Here are a few poses and stretches you can do to prep for an arm balance. It's important to stretch your hips, strengthen your core, and practice practice practice.
Arm Balances 101
Lauren Whitehead
Stretch Your Hips
Another important aspect of almost all arm balances is hip flexibility and mobility. You can stretch your hips in Runners Lunge, Lizard, and Warrior 2. With the flexibility in the hips you also need strength in your hips and that's where warrior poses come into use.
Runners Lunge with a Backbend
Lizard
Warrior 2
Strengthen Your Core
It may seem like you need the strongest arms in the world to perform an arm balances, but what really comes down to is core strength. Arm balances are all about, well, balance. How do you strengthen your core? Pilates!
Plank
Scissor Kicks
Hundreds
Put It All Together
Once you've practiced the above stretches and exercises you can start to put it all together. Below are some ideas for strengthening your core and stretching your hips all at once!
Chaturanga Push-ups
Go for 4-6 Chaturanga Push-ups to challenge your triceps, shoulders and core!
Beast Pose
Hold this pose for 30 seconds. Repeat two more times.
Dolphin Pose
Hold this pose and alternate bringing one leg up at a time. Go for 4-6 on each side.
Plank with a Knee Pull
Alternate knee pulls 10-12 times then rest. Repeat two more times.
The Final Product: Crow
This is a great arm balance to begin with. You want to bring your shin to the top of your upper arm. You can start by rocking into the pose and rocking out. Then hold the pose with both feet on the ground. Try brining
