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.

Bakasana (Crane Pose)

Start in a squat position with the knees wider than the feet. Lean the torso forwards in between the thighs and place hands on the mat in front of the feet. Start to slowly lean forwards and bend the elbows, lift up the heels to come onto the balls of the feet. Now you can rest the shins onto the shelf made by the upper arms. Keep lifting the body slowly to take the feet off the floor. All weight should now be on the hands.

Benefits: Strengthens and stretches the wrists, opens the hips, improves balance.

Astavakrasana (Eight-Angle Pose)

Start by sitting with both legs stretched out in front and take the hands to the mat with the left hand in between the legs and the right outside of the right thigh. Bend the left arm to create a shelf while bending the left leg and hook it over the left arm. Spread the hands out to enable you to take the weight of the body. Slowly start to lean forwards and hook the feet around one another. Lift the buttocks up and squeeze the thighs together to lift the torso off the mat.

Benefits: Strengthens arms and wrists, Stimulates the abdominal organs, strengthens the abdominal and leg muscles.

Tolasana (Scale Pose)

Start by sitting in easy pose bring two blocks either side of the body. Bring the knees up to allow the hands to come down onto the blocks with hands directly below the shoulders. Push up through the heels of the hands, lift the buttocks off the floor and lifting the feet at the same time. Keep arms straight, engage the core muscles to avoid the legs dropping down.

Benefits: strengthens the arms and wrists, improves posture, strengthens abdominal muscles.

Parsva Bakasana (Side Crane Pose)

Start by bending down into a squat position with the thighs together. Twist the spine to the left and bring both hands down onto the mat shoulder width apart, spreading the fingers wide. Bend both elbows to create a shelf for the thighs and hip to rest. Lean forwards slowly to take the feet off the floor and transferring the body weight to the hands. You can hold the pose in this position, or for more of a challenge you can slowly start to extend the right leg to the side and the left leg directly behind the body.

Benefits: Improves balance, Twists the spine promoting detoxification, strengthens and stretches the wrists.

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.

Pincha Mayurasana (Feathered Peacock Pose)

Starting off on all fours with the forearms resting on the mat, spread the fingers wide. Lift the hips up towards the ceiling, bend the knees slightly, and gently and slowly bring one leg up off the floor at a time. Legs should be bent at the knees with the one leg reaching over to pint toes towards the mat, the other leg to have toes pointing up towards the ceiling.

Benefits: Strengthens arms and wrists, strengthens spine and abdominal muscles, helps relieve stress, aids digestion.

Chaturanga Dandasana (Four-Limbed Staff Pose)

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.