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

Bow Pose: Where to Breathe in a Backbend

Bow Pose: Where to Breathe in a Backbend

BOW POSE—WHERE TO BREATHE  YOGA ANATOMY • BIOMECHANICS • TECHNIQUEBOW POSEThe Challenge of breathing in backbendsEver feel short of breath in a backbend? You aren't the only one. Where to breathe in a backbend is a popular question, and rightfully so. If you look at...

read more
side plank variations

side plank variations

Side Plank Variations VASHISTASANA • MODIFICATIONS • TUTORIALSIDE PLANKExtended Side plank variations  [Click Below to listen to the Audio Version of "Extended Side Plank"]There are definitely more ways than one to access a yoga posture. Not only that, but Matt is...

read more
King Cobra Pose Tutorial

King Cobra Pose Tutorial

KING COBRA POSE  YOGA ANATOMY • BIOMECHANICS • TECHNIQUEKING COBRA5 Key Actions to Decompress Your Spine in King Cobra PoseNot all that glitters is gold, and without the right approach, this glorious backbend may not be a shining example of spinal health. King Cobra...

read more
Wild Thing Shoulder Alignment

Wild Thing Shoulder Alignment

WILD THING SHOULDER ALIGNMENT ANATOMY • BIOMECHANICS • TECHNIQUEShoulder AlignmentWILD THING SHOULDER ALIGNMENTWhat is the correct shoulder alignment for the pose we call Wild Thing? To answer this, we would first have to define the guidelines for "right" and "wrong."...

read more
hyperextension of the knee in pyramid pose

hyperextension of the knee in pyramid pose

KNEE HYPEREXTENSION HOW TO SOLVE HYPERMOBILITY IN PYRAMID POSEKNEE HYPEREXTENSIONKNEE HYPEREXTENSION: PROTECT YOUR KNEES IN PARSVOTTANASANA, PYRAMID POSEWhen it comes to our asana practice, more often than not, the subject of our knees is a hot topic. Typically, we’re...

read more
deeper twists and spinal mobility with the fire line

deeper twists and spinal mobility with the fire line

DEEPER TWISTS INCREASE SPINAL MOBILITY WITH THE FIRE LINEDEEPER TWISTSDEEPER TWISTS & SPINAL MOBILITY: "FIRE LINE"Do you correlate strength with twisting postures in your yoga practice, or is it flexibility that comes to mind first?  There’s no doubt that both...

read more

Livestream Class Packages

Yoga Alignment and Flow

MOVE•BREATHE•RELEASE

Yoga, BREATHWORK & Meditation

  • Yoga: Transform the Body
  • Breathwork: Rejuvinate
  • Meditation: Awaken the Mind
  • The Trifecta of Yoga
  • 12 ALL LEVELS CLASSES 

Yoga Alignment and Flow

THE DANCE

ALIGN & REFINE Y FLOW

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

$298.00 $98.00

back health online yoga classes

THE PULSE

BALANCE STRENGTH & FLEXIBILITY

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

$128.00

2020 IMMERSIONS

back health online yoga classes

HIPS • HEART • HANDSTAND

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

$148.00

boundless freedom

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

$298.00 $128.00

BIRDS OF PARADISE

  • FLEXIBILITY OF INNER THIGHS
  • 4 GUIDED MEDITATIONS
  • LIVETIME 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
  • LIVETIME ACCCESS TO ALL
  • 6 PEAK POSTURES
  • 6 YOGA SUTRA THEMES

$148.00 $78.00

back health online yoga classes

THE SPINAL RESET

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

$128.00

JOURNEY TO BLISS

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

$148.00 $118.00

BACK, NECK & SHOULDERS

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME 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 ALL LEVELS CLASSES 

$128.00

JOURNEY TO THE HEART

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

$148.00 $118.00

KING PIGEON & HANUMAN

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

$128.00 

THE FREE TECHNIQUE PACK

When You Subscribe You Will Get Instant 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

12 + 11 =

"GET WELL SOON SALE!" 30% OFF ALL IMMERSIONS TODAY!
10
days
10
hours
10
minutes
10
seconds
"GET WELL SOON" SALE!
30% OFF ALL IMMERSIONS!
10
days
10
hours
10
minutes
10
seconds
Congratulations, your 30% discount code has been applied and will be reflected at the very bottom at checkout page
Overlay Image
MEMORIAL DAY SALE! Congratulations, your 30% discount code has been applied and will be reflected at the very bottom at checkout page

Pin It on Pinterest