Strengthens the wrists, arms, and abdomen. Scale Pose

Strengthen your wrists, arms, and abs, hanging in the balance of Tolasana.

Scale Pose: Step-by-Step Instructions

Step 1

Perform Padmasana (Lotus Pose). Place the palms on the floor beside the hips.

Step 2

Exhale, push the hands against the floor, contract the abdominal muscles, and lift the legs and buttocks away from the floor.

Step 3

Hold suspended for 10 to 15 seconds. Then lower your legs and buttocks on an exhalation, change the cross of the legs, and repeat for the same length of time.

Modifications and Props

With the hands on the floor, it's often difficult to lift the legs away from the floor. Use a block under each hand to increase the length of the arms and assist the lift of the legs.

Benefits

Strengthens the wrists, arms, and abdomen

Modifications and Props

With the hands on the floor, it's often difficult to lift the legs away from the floor. Use a block under each hand to increase the length of the arms and assist the lift of the legs.

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Shoulder-Pressing Pose

This arm balance relies more on precise positioning than on strength, making it more accessible for students beginning an arm balancing practice. Shoulder-Pressing Pose: Step-by-Step Instructions Step 1 Squat with your feet a little less than shoulder width apart, knees wide. Step 2 Tilt your torso forward between your inner thighs. Then, keeping your torso low, raise your hips until your thighs become close to parallel to the floor. Step 3 Snug your upper left arm and shoulder as much as possible under the back of your left thigh just above the knee, and place your left hand on the floor at the outside edge of your left foot, fingers pointing forward. Then repeat on the right. As you do this your upper back will round. Step 4 Press your inner hands firmly against the floor and slowly begin to rock your weight back, off your feet and onto your hands. As you straighten your arms, your feet will lift lightly off floor, not by raw strength but by ...

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Learn four-limbed staff pose because it is frequently practiced as part of the traditional Sun Salutation sequence. Four-Limbed Staff Pose: Step-by-Step Instructions Step 1 Perform Adho Mukha Svanasana, then Plank Pose. Firm your shoulder blades against your back ribs and press your tailbone toward your pubis. Step 2 With an exhalation slowly lower your torso and legs to a few inches above and parallel to the floor. There's a tendency in this pose for the lower back to sway toward the floor and the tailbone to poke up toward the ceiling. Throughout your stay in this position, keep the tailbone firmly in place and the legs very active and turned slightly inward. Draw the pubis toward the navel. Step 3 Keep the space between the shoulder blades broad. Don't let the elbows splay out to the sides; hold them in by the sides of the torso and push them back toward the heels. Press the bases of the index fingers firmly to the floor. Lift the top of the ster...

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Supine Pigeon/Supta Kapotāsana yoga pose

Supine Pigeon/Supta Kapotāsana(Yoga pose) Lie on your back with your feet flat on the floor. Cross your left foot over your right quad. Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest. When you feel a comfortable stretch, hold there. Hold for at least 5 breaths and then repeat on the other side. Stretches the outer hip (abductor) muscles, including the gluteus medius.

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