Benefits: Arm strength, core stability, balance.  Arm balances are great places to start integrating balance into a practice and life more expansively. Working on these asanas will help build stability in the core and upper body and focus and calm the mind.

Cautions: Do not overstretch muscles, only on mats.

Purvottanasana (Upward Plank Pose)

Start by sitting in Dandasana and place than hands a few inches behind the hips with the fingertips pointing to the toes. Press the hands into the mat, rolling the shoulders back and down and press the feet into the mat. Raise the hips to extend the torso and open the chest. Drop the head back slightly to elongate the neck. Keep the spine as straight as possible.

Benefits: Opens the chest and shoulders, strengthens the back of legs and upper body, improves shoulder mobility.

Kumbhakasana (Plank Pose)

Start in a squat position with the thighs together, plant the hands firmly into the mat, spreading the fingers to evenly distribute the body weight. Step or jump both legs back with toes tucked under. Shoulders should be directly above the wrists, the back should be straight. Ensure the back does not dip down or bend up towards the ceiling. Keep the head in a neutral position to allow for a straight alignment of the body.

Benefits: Strengthens the wrists and arms, Strengthens the abdominal muscles.

Dolphin Plank Pose

Once in plank pose, one arm at a time lower down onto the forearms. Ensure the elbows are directly below the shoulders. The hands should be flat on the floor with the fingers spread out wide. The aim is tp have a straight line from the crown all the way down to the feet. Avoid allowing the hips to drop down or hunching upwards.

Benefits: Strengthens arms and shoulders, strengthens abdominal muscles, helps posture by creating alignment of the spine.

Chaturanga Dandasana (Four-Limbed Staff Pose/crocodile)

Starting off in a knees down plank position with the chest in line with the hands. Bring the chest down to rest on the mat, ensuring the hips are still pointing towards the ceiling. Tuck the toes under and push the body weight forwards to allow the tummy to come down onto the floor.

Benefits: Strengthens the shoulders, lengthens the spine, strengthens the legs.

Vasisthasana (Side Plank Pose)

Come onto an all fours position, engage the core abdominals and extend the right leg out behind the body then take the left leg behind. Bring the left hand into the midline to enable you to take the weight of the body. Turn the head to the right and slowly and gradually take the right hand off the floor and turn the body to the right away from the floor to face sideways. Extend the right arm up towards the ceiling.

Benefits: Strengthens the wrist and arms, improves balance.

Camatkarasana (Wild Thing)

Start on all fours and come into a plank position. Bring the right hand to the midline, taking the body weight more onto the right and away from the left. Turn the head to the left and gradually take the left hand off the floor and turn the body into a side plank pose. Lift the top leg up, bend the knee and place the ball of the foot onto the mat. Begin to turn the torso towards the ceiling so that the chest hips and abdomen face upwards. Press down into the ball of the foot to raise the hips as much as possible creating an arch in the back. Tilt the head back to open up the neck.

Benefits: Opens the heart chakra, stretches and strengthens the spine, improves balance, stretches the abdominals, chest, shoulders, and hip flexors.