Arm Balances

Yoga practitioner performing Eka Pada Koundinyasana I prep variation outdoors on a mat, balancing with hands grounded and one leg hooked onto the upper arm.
ARM BALANCE: SCISSOR LEGS, Pose Dedicated to Sage Koundinya One-Legged Version 1 Prep.

Pose Dedicated to Sage Koundinya One-Legged Version 1 Prep.

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Eka Pada Koundinyasana I prep variation in a natural environment such as a beach or forest clearing. The pose shows a controlled arm balance setup with the front leg resting on the upper arm and the back leg extended with partial support. The hands press firmly into the mat, demonstrating stability and controlled weight transfer. Natural sunlight enhances body alignment and movement clarity, while the background remains softly blurred for cinematic focus.

Yoga practitioner performing Eka Pada Koundinyasana II (Scissor Legs Arm Balance) with one leg extended forward and one leg extended backward in mid-air
ARM BALANCE: SCISSOR LEGS, Eka Pada Koundinyasana 2

Eka Pada Koundinyasana 2

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Eka Pada Koundinyasana II (Scissor Legs Arm Balance), an advanced yoga posture that requires significant upper-body strength, core stability, and hip flexibility. The practitioner balances on the hands while extending one leg forward and the other backward, forming a dynamic scissor shape. The pose highlights control, focus, and full-body coordination, commonly practiced in advanced yoga and strength-based movement training.

Yoga practitioner performing Eka Pada Koundinyasana I preparation with a deep twist and arm balance foundation
ARM BALANCE: SCISSOR LEGS, Eka Pada Koundinyasana 1 Prep.

Eka Pada Koundinyasana 1 Prep.

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Eka Pada Koundinyasana I preparation, an essential step toward mastering this advanced arm balance. The posture highlights upper-body strength, core stability, and spinal twisting, while also emphasizing hip flexibility and controlled movement. Commonly practiced in vinyasa and power yoga, this preparatory pose helps build the foundation needed for safe and effective progression into Eka Pada Koundinyasana I.

Yoga practitioner performing Scissor Legs Arm Balance (Eka Pada Koundinyasana II) with strong arm support and extended legs in opposite directions
ARM BALANCE: SCISSOR LEGS

ARM BALANCE: SCISSOR LEGS

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Scissor Legs Arm Balance, also known as Eka Pada Koundinyasana II. The pose highlights upper-body strength, core stability, and hip flexibility, with the legs extended in a dynamic scissor-like position. Commonly practiced in vinyasa and power yoga, this posture represents a high level of control, coordination, and mindful movement. The setting emphasizes focus and alignment, making it ideal for fitness, wellness, and yoga-related content.

A person performing Pendant Pose arm balance on a wooden yoga floor in a studio with soft lighting and focused posture
Pendant Pose, ARM BALANCE: PENDANT POSE

Pendant Pose

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Pendant Pose (Lolasana variation). The subject is lifted slightly off the ground using arm strength, with knees tucked tightly toward the chest and core fully engaged. The spine is controlled and rounded in a safe alignment. The environment is a minimalist yoga studio with warm, soft lighting and a shallow depth of field that highlights muscle engagement and focus. The subject wears modern athletic yoga attire, and the overall mood emphasizes strength, balance, and mindfulness.

Person performing Lolasana (Pendant Pose) arm balance yoga posture, lifting body off the ground using arms with knees tightly tucked into chest in a controlled strength-based balance.
ARM BALANCE: PENDANT POSE, Lolasana

Lolasana

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Lolasana (Pendant Pose) is an intermediate-to-advanced yoga arm balance that strengthens the core, arms, shoulders, and wrists. In this posture, the body is lifted off the ground using arm support while the legs are tightly tucked into the chest, requiring strong abdominal compression and controlled breath. It is commonly practiced in Ashtanga and Vinyasa yoga systems as a foundational strength-building pose and a preparation for advanced arm balances like Crow Pose (Bakasana). Regular practice improves balance, coordination, focus, and functional upper-body strength.

Person performing Pendant Pose (Lolasana) arm balance yoga posture, lifting body off the ground using arms with knees tightly tucked to chest in a controlled balance position.
ARM BALANCE: PENDANT POSE

ARM BALANCE: PENDANT POSE

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Pendant Pose (Lolasana) is an intermediate-to-advanced arm balance yoga posture that strengthens the core, arms, shoulders, and wrists. In this pose, the body is lifted off the ground using arm support while the legs are tightly tucked into the chest, requiring strong core compression and controlled breathing. It is commonly practiced in Vinyasa and Ashtanga yoga styles as a foundational strength-building posture and preparation for advanced arm balances like Crow Pose. Regular practice improves balance, coordination, focus, and functional upper-body strength.

Person performing Swan Pose yoga variation (Sleeping Swan/Pigeon Pose) with one leg folded forward and the other extended back in a calm studio setting.
Swan Pose, ARM BALANCE: PEACOCK AND SWAN

Swan Pose

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Swan Pose is a yoga posture commonly used in Yin and Hatha Yoga that deeply stretches the hips, glutes, and lower back. In this pose, one leg is bent in front of the body while the other extends straight behind, allowing for a powerful yet calming hip-opening experience. It is often practiced in both active and restorative forms, including the forward-fold variation known as Sleeping Swan. This posture supports improved mobility, stress relief, and better posture when practiced consistently with mindful breathing and proper alignment.

A yoga practitioner performing Peacock Pose (Mayurasana), balancing the body horizontally on the arms with elbows pressing into the abdomen, legs extended straight back in a controlled alignment.
Peacock Pose, ARM BALANCE: PEACOCK AND SWAN

Peacock Pose

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Peacock Pose (Mayurasana), an advanced yoga arm balance in which the body is lifted parallel to the ground using arm strength and core engagement. The elbows press into the abdomen to create leverage while the legs remain fully extended and aligned. This posture requires significant wrist strength, shoulder stability, and abdominal control. It is traditionally practiced in Hatha Yoga to develop balance, concentration, and internal body awareness, and is recommended only for experienced practitioners due to its high physical demands.

A highly advanced yogi performing One Hand Peacock Pose, balancing the body horizontally on a single forearm with the elbow pressed into the abdomen, legs extended straight back in a controlled alignment.
ARM BALANCE: PEACOCK AND SWAN, One Hand Peacock Pose

One Hand Peacock Pose

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One Hand Peacock Pose (Eka Hasta Mayurasana), an elite-level yoga arm balance derived from Mayurasana (Peacock Pose). In this posture, the practitioner supports the entire body on a single forearm while the elbow presses into the abdomen to create lift and stability. The body is held parallel to the ground with legs fully extended, requiring extreme core strength, shoulder stability, and precise balance control. This advanced pose is typically practiced only by experienced yogis due to its high physical demands and need for neuromuscular coordination.

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