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Asanas: Arm Balances


Plank Pose
All Levels

Plank Pose | Dandasana

Form: Hatha | a.k.a Four-Limbed Staff Pose

Description: "Danda" means "stick" in Sanskrit. The foundation of all seated yoga asanas - forward bends and twists. Believed[citation needed] to improve digestion, tone the kidneys, help to prevent sciatic pain, stretch and activates the muscles of the legs, prevent tiredness in the feet by stretching the muscles in them.


Chaturanga
All Levels

Chaturanga Pose | Chaturanga Dandasana

Form: Hatha

Description: Four-Limbed Staff pose is a yoga posture where the body hovers above the ground, supported by hands and feet. It is a posture that follows many other Asanas.


Side Plank Pose
Intermediate

Side Plank Pose | Vasisthasana

Form: Hatha

Description:


Full Side Plank Pose
Intermediate

Side Plank Pose | Vasisthasana

Form: Hatha

Description:


Crane Pose
Intermediate

Crane Pose | Bakasana

Form: Hatha

Description: Bakasana, or Crane pose (Sanskrit: बकसन), is a yoga posture in which the body supposedly resembles a crane standing in water. The name comes from the Sanskrit words Baka (Crane) and Asana (pose). Bakasana is also known as Crow pose.


This Asana belongs to a group of postures known as hand balances. According to B.K.S. Iyengar there are two ways of achieving this balance. The simple method of achieving it is by pushing up from a crouching position. The more advanced method is to drop down from a head stand.


Bakasana is often followed by Chaturanga Dandasana or Salamba Sirsasana II (Supported Head Stand, Second version). The most common hand balance to follow Bakasana is Parsva Bakasana (side Crane pose).


This posture helps to tone arm and hand muscles and strengthens the abdominal muscles and organs.


Side Crane Pose
Intermediate

Side Crane Pose | Parsva-Bakasana

Form: Hatha

Description: Bakasana, or Crane pose (Sanskrit: बकसन), is a yoga posture in which the body supposedly resembles a crane standing in water. The name comes from the Sanskrit words Baka (Crane) and Asana (pose). Bakasana is also known as Crow pose.


This Asana belongs to a group of postures known as hand balances. According to B.K.S. Iyengar there are two ways of achieving this balance. The simple method of achieving it is by pushing up from a crouching position. The more advanced method is to drop down from a head stand.


Bakasana is often followed by Chaturanga Dandasana or Salamba Sirsasana II (Supported Head Stand, Second version). The most common hand balance to follow Bakasana is Parsva Bakasana (side Crane pose).


This posture helps to tone arm and hand muscles and strengthens the abdominal muscles and organs.


Eight Crooked Limb Pose
Intermediate

Eight Crooked Limb Pose | Astavakrasana

Form: Hatha

Description:


cock pose
Advanced

Cock Pose | Kukkuṭāsana

Form: Hatha

Description: Kukkuṭāsana posture helps in the strengthening of the joints as the wrists, elbows and shoulders; helps in the improvement of the digestive system; increases the balance in the body. This [asana] is very beneficial for women in overcoming the hip pain and discomfort from menstruation.


One-Handed Cock Pose
Advanced

One-Handed Cock Pose | Eka Hasta Kukkuṭāsana

Form: Hatha

Description: Kukkuṭāsana posture helps in the strengthening of the joints as the wrists, elbows and shoulders; helps in the improvement of the digestive system; increases the balance in the body. This [asana] is very beneficial for women in overcoming the hip pain and discomfort from menstruation.


one legged flying crow pose
Advanced

One-Legged Flying Crow Pose | Galavasana

Form: Hatha

Description:


Feathered Peacock Pose
Intermediate

Feathered Peacock Pose | Pincha Mayurasana

Form: Hatha

Description: This posture resembles a peacock (Hindi: Mayur), hence the name. In this yoga posture oneself is raised like a horizontal stick holding the floor with both the palms with the support of elbows.

This is an effective method for weakness of semen. It is very helpful for diabetic patients. It is best asana for strengthen arms, shoulders, abdomen and back. This asana is very effective for digestive organs. The asana stimulates and enhances the pranic flow to the pericardium meridians It is helpful to calm the brain and helps relieving stress and mild depression.


Visvamitrasana Pose
Advanced

Pose Dedicated to Sage Visvamitra | Visvamitrasana

Form: Hatha

Description: Visvamitrasana is an ashtanga pose dedicated to the sage visvamitra. It is the second pose of third series ashtanga.