The Key To Arm Balances

The Key to arm Balances

Learn the secret to balancing on your hands

 

The Secret is Simple

Finding ease in arm balances can seem like a mystery and it can be frustrating to figure them out while struggling to breathe in positions that feel constricting. The secret to arm balances is simple, but it is not always easy to put into action. Picture a balance scale, the old-fashioned kind. When both sides are even, the scale is “balanced.” There is no difference between a balance scale and your body, but it’s visually harder to understand. The center of the scale is where your hand meets your wrists.

Let’s think about crow pose for a moment. You will see in the picture to the right (or below if you’re on mobile or a tablet) a red line to show you where the shaft of a balance scale would be. I call the hips and legs the “back side” of the pose, and the heart and head the “front side.” In order for the back and front side to be equal we must lean forward quite a bit. This presents a bit of fear for many yogis, and for a good reason! You could easily lean too far, too fast. This is why it’s important to build strength in your fingers and wrists. The primary muscles that stop the body from leaning too far are the flexors of the wrists and fingers. I call these muscles “The Breaks,” and much like driving any vehicle, you will not feel safe without them! For this reason alone it’s super important to strengthen the breaks so that you build trust in yourself. As your trust builds, you will be willing to lean forward more and more into the strength of your wrists.  In my Handstand Training video, I provide some of my top exercises for “the breaks.”

When most people first try to lean forward they actually tend to sink, softening the elbow joints and melting the shoulder blades toward each other. This will make the posture heavy and will actually make it harder to balance. To be sure you aren’t doing this, film yourself or better yet find a teacher or friend to support you with visual coaching.

yoga arm balance with goats
200 hour online teacher training certification

200 Hour Online Teacher Training

“The 200 Hour Online Teacher Training certification with Matt Giordano is hands down the most detailed, comprehensive, in-depth and effective training to learn how to teach yoga and deepen your own yoga practice”

October Livestream Yoga Classes

THE BREAKTHROUGH

ARM BALANCES & HIP OPENERS

Targeted Arm Balance & Hip Opening techniques

  • Awaken your upper body strength
  • Experience the “aha” moments in your hip opening practice
  • Uncover your range of motion and flexibility
  • Release low back tension through hip opening
  • 12 All Levels Live Asana Classes
  • Lifetime Unlimited Access to All
  • No recurring payments

yoga pose all 4's wrist strengthener

Step 1 - All Fours with a Block

First work with a block behind the forearms on all fours. To be clear this is a deep extension of the wrist, so be mindful. If you feel that your muscles are straining, back the block up an inch. The idea here is to grip the ground with your fingers which will activate the flexor muscles. Because the hand is in extension, the flexor muscles are elongated significantly, so gripping the ground could prove to be challenging.

chaturanga with block for wrist strength

Step 2: Chaturanga with a block

The next step is to work on lowering from plank to chaturanga with the block directly behind the forearm. I recommend only going down a few inches and trying to hold. You will notice that in my chaturanga and crow pose my elbows are only slightly bent. This will make it easier to stay lifted and light. The same is true for the fingers; keep gripping the ground! To Strengthen your wrist, I highly recommend Handstand Training

crow pose wrist strength and balance

Step 3: Crow Pose

Crow pose is significantly more challenging, so if this is new for you be sure to work with a teacher first (and a landing cushion would be an intelligent choice if you ask me). Apply the same action but go slower. Grip the ground and apply the breaks, then lean into that resistance. If you are more proficient in arm balances, you can try this in a posture like Ekapada Koundenyasana 2  or flying pigeon.

the best yoga teacher training for alignment

300 HOUR ONLINE TEACHER TRAINING

GET 500 HOUR CERTIFIED AS A MASTER TEACHER

Master your skillset as a teacher through refined techniques, anatomy, biomechanics, sequencing, philosophy, meditation techniques, theming, yoga business, and much more!

Avoiding Wrist Pain

Wrist pain is common when people first start their yoga practice or arm balance practice. That doesn’t mean it’s a good thing, but it probably means the muscles that surround the joint are not strong and probably not balanced. The wrists are not a muscle you can simply work really hard a few times and see positive results. More likely you will strain the muscles if you go that route. Instead spend small amounts of time practicing these exercises but do them often. This is how I train my own wrists and I have had much success with feeling good over the course of 12 plus years of practicing handstands and arm balances.

Thank you for reading and watching! if you have questions, comments or requests please share them here!

-Matt

Handstand Strength Training

Learn the techniques that make Handstand fun, easy, and accessible! This collection of the top 12 most effective exercises will make you rethink how you approach handstand and what is possible so you can finally build the proper strength and awareness it takes to hold a handstand.

Continue Learning

Yoga Sequencing: Teaching Technique Reverse Engineering

Yoga Sequencing: Teaching Technique Reverse Engineering

Intelligent Yoga Sequence Technique "REVERSE ENGINEERING"Yoga Sequencing HOW TO DESIGN AN INTELLIGENT YOGA SEQUENCE REVERSE ENGINEERING Designing an intelligent yoga sequence for your at-home practice or for your students can create a massive lifelong impact. Whether...

read more
Best Backbend Technique to relieve back pain

Best Backbend Technique to relieve back pain

Backbend Technique to relieve back pain "BOWING THE SPINE"Bowing The Spine Why are backbends uncomfortable for many people? Can we do anything to change this? Let's dive into my #1 backbend technique to relieve back pain, and provide you with maximum range of motion....

read more
firefly pose titibhasana

firefly pose titibhasana

FIREFLY POSE TITIBHASANA STEP BY STEP TUTORIAL: LEARN TO FLYFIREFLY POSE FIREFLY POSE: TITIBHASANA STEP BY STEP TUTORIAL: 4 KEY ACTIONS Firefly pose (Titibhasana) might have you thinking, “There is no way I’ll ever be able to do THAT pose!” Yes for sure it requires...

read more
release low back pain in backbends

release low back pain in backbends

YOGA ALIGNMENT: COBRA POSE RELEASE LOW BACK PAIN IN BACKBENDSCOBRA POSE YOGA ALIGNMENT: COBRA POSE HOW TO RELEASE LOW BACK PAIN IN BACKBENDS If you feel back pain in backbends, you are not alone. Many people experience low back pain in backbends. If you're...

read more
yoga pose alignment full wheel

yoga pose alignment full wheel

YOGA ALIGNMENT: FULL WHEEL POSE THE 3 MYTHS DEBUNKEDFULL WHEELYOGA ALIGNMENT: FULL WHEEL POSEYoga alignment for Full Wheel Pose is anything but simple, but achieving an easeful expression of the posture in your body is most definitely attainable. We just have to break...

read more

Livestream Class Packages

yoga backbend techniques: 12 classes

HEART OPENERS

DISCOVER THE JOY OF BACKBENDS

  • Learn over 12 backbends
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Bow Pose, Camel, Dancer, Full Wheel
  • King Cobra, King Dancer, King Pigeon
  • 12 all-levels, 75min online classes
  • Lifetime unlimited access to all

$198.00 $98.00

Arm Balances Online Yoga Classes

ARM BALANCES

FREEDOM OF FLIGHT

  • Learn over 12 arm balances
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Crow, Side Crow, Titibasana, Ashtavakrasana
  • Forearm Stand, Koundinyasana 1 & 2, Handstand
  • 12 all-levels, 75min online classes
  • Lifetime unlimited access to all

$198.00 $128.00

Yoga Alignment and Flow

MOVE • BREATHE • RELEASE

YOGA • BREATHWORK • MEDITATION

  • YOGA: TRANSFORM YOUR BODY
  • BREATHWORK: REJUVENATE
  • MEDITATION: AWAKEN YOUR MIND
  • THE TRIFECTA OF YOGA
  • 12 CLASSES: ALL LEVELS  

Yoga Alignment and Flow

THE DANCE

ALIGN • REFINE • FLOW

  • MOVEMENT TRANSFORMATION
  • ALIGNED TRANSITIONS
  • TARGETED STRENGTH
  • DEEP HIP OPENERS
  • 12 CLASSES: INTERMEDIATE

$298.00 $148.00

back health online yoga classes

THE PULSE

BALANCE • STRENGTH • FLEXIBILITY

  • SHOULDER STRENGTH
  • HEART OPENERS
  • HAMSTRINGS & BUTTOCKS
  • INNER THIGHS
  • 12 CLASSES: ALL LEVELS  

$298.00 $128.00

2020 IMMERSIONS

back health online yoga classes

HIPS • HEART • HANDSTAND

  • HIP OPENERS
  • HEART OPENERS
  • HANDSTAND TECHNIQUES
  • BUILD COURAGE & STRENGTH
  • 12 CLASSES: ALL LEVELS  

$298.00 $148.00

boundless freedom

  • SHOULDER & NECK RELEASE
  • SHOULDER BIOMECHANICS
  • BALANCED STRENGTH
  • INCREASE RANGE OF MOTION
  • 12 CLASSES: ALL LEVELS

$298.00 $128.00

BIRDS OF PARADISE

  • FLEXIBILITY OF INNER THIGHS
  • 4 GUIDED MEDITATIONS
  • LIFETIME ACCCESS TO ALL
  • LEADS TO BIRDS OF PARADISE 
  • COMPARTMENTS OF THE MIND 

$298.00 $128.00 

BEST STARTER PACKAGE

  • 6 YOGA CLASSES
  • 2 GUIDED MEDITATIONS
  • LIFETIME ACCCESS TO ALL
  • 6 PEAK POSTURES
  • 6 YOGA SUTRA THEMES

$148.00 $78.00

back health online yoga classes

THE SPINAL RESET

  • BACKBENDS & SIDE BENDS
  • TWISTS AND FORWARD FOLDS
  • SPINAL BIOMECHANICS
  • 4 POST-CLASS MEDITATIONS
  • 12 CLASSES: ALL LEVELS

$298.00 $128.00

JOURNEY TO BLISS

  • PHYSICAL MEETS SPIRITUAL
  • EXPLORE THE KOSHAS
  • MIND BODY TENSION RELEASE
  • 4 GUIDED MEDITATIONS
  • 12 YOGA CLASSES: ALL LEVELS

$198.00 $118.00

BACK, NECK & SHOULDERS

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIFETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES

$178.00 $128.00

October Livestream Yoga Classes

THE BREAKTHROUGH

  • HIP OPENERS
  • HIP BIOMECHANICS
  • EMPHASIS ON ARM BALANCES
  • 4 POST-CLASS MEDITATIONS
  • 12 CLASSES: ALL LEVELS  

$298.00 $128.00

JOURNEY TO THE HEART

  • FULL BODY RESET
  • INCREASE BALANCE
  • ARM BALANCES
  • 4 GUIDED MEDITATIONS
  • ELEMENTALLY THEMED

$298.00 $118.00

KING PIGEON & HANUMAN

  • FLEXIBILITY OF HIPS
  • SHOULDER & SPINE MOBILITY
  • 4 GUIDED MEDITATIONS
  • 12 INTERMEDIATE CLASSES
  • HAMSTRING RANGE OF MOTION

$198.00 $128.00

Newsletter

When You Subscribe You Will Instantly Get Access To

  • The Technique Pack: 15 Yoga Pose Breakdowns
  • Exclusive Online Course Discounts 
  • Exclusive Blogs and Videos
  • This field is for validation purposes and should be left unchanged.

Get in Contact

11 + 14 =

Pin It on Pinterest