This arm balancing posture requires upper body strength and flexible hamstrings, but even if you don’t have those two mastered, you can still work on this challenging pose.
Deepens hamstring and hip flexibility
Opens the chest
To learn this pose:
Begin in Downward Facing Dog pose. Jump your feet up so they land behind your hands.
Walk your hands through your legs and press your hands behind your calves, trying to crawl deeper through your legs. Once your arms and shoulders are as far back behind your thighs as you can get them, plant your palms firmly behind your feet cupping your heels with your thumb and index finger.
Bend your knees and squat down, resting the backs of your legs as close to your shoulders as you can.
Make sure your palms and fingers are spread wide as you shift weight into them. Lift your feet off the floor, either one at a time, or both together. At first your elbows will bend as you try to straighten your legs. Once you feel strong and stable, begin to straighten your arms. Squeezing your thighs against your upper arms will help you get more height.
Hold for five breaths and then release your feet to the floor.
14. Standing Flying Crow| Eka Pada Galavasana
In this extreme arm balance pose, your right foot is planted on your right tricep. This is a pose that requires incredible arm strength and balance.
Strengthens the arms and wrists
Strengthens and tones the core muscles
Stretches the upper back
Improves sense of balance
To learn this pose:
Begin in Tree Pose, standing on the left leg.
Remove the right foot from the inner left thigh, and place the right ankle just above the left knee instead.
Come into a forward bend, bringing the palms of the hands to the floor.
Bend the left leg (the standing leg).
Hook the toes of the right foot around your upper left arm. Keep the right foot strongly flexed and the toes tightly hugging the arm.
Bend the elbows, coming into Chaturanga arms.
Bring the weight of the body forward as you lift the left foot off the floor keeping the knee bent at first.
Bring even more weight forward as you straighten the left leg behind you.