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Hard Tier

Arms & Upper Body - Hard

Advanced arm balance and inversion holds including crow pose, eight-angle pose, handstand prep, and forearm stand.

Focus Area Advanced Arm Balances & Inversions
Pose Count 4 Postures
Estimated Time 21 Mins
Rest Cycle 15s between

Practice Notes

  • Listen to your body. Modify poses as needed.
  • Maintain steady nasal breathing throughout.
  • Keep a water bottle and yoga block nearby.
  • Enable sound to hear active vocal instructions.
Start Workout Session

Pose Sequence (4 poses)

01

Crow Pose

Bakasana
300s

A foundational arm balance that demands core compression, wrist strength, and mental focus to float the feet.

Alignment Cues

  • Hug your knees tightly into your armpits or triceps.
  • Gaze forward past your fingers, not down, to maintain balance.
  • Draw your belly button in, rounding your upper back.
  • Lift one foot at a time, then touch big toes together.
Vocal Cue:

"Press knees high on your triceps. Shift your weight forward into your hands, look forward, and float your feet off the floor."

Crow Pose
02

Eight-Angle Pose

Astavakrasana
300s

An advanced twisting arm balance that demands high hamstring flexibility, inner thigh compression, and wrist stability.

Alignment Cues

  • Hook one leg high over your shoulder or upper arm.
  • Cross your ankles in front of you, clamping your feet together.
  • Bend your elbows straight back (Chaturanga arms) as you shift chest forward.
  • Extend your legs straight out to the side.
Vocal Cue:

"Hook your right leg high over your upper arm. Interlace your ankles, bend your elbows to ninety degrees, and extend your legs to the side."

Eight-Angle Pose
03

Handstand Prep

Adho Mukha Vrksasana Prep
300s

An inversion training drill to build stack alignment, straight-arm pushing strength, and core stability.

Alignment Cues

  • Place hands flat on the floor, about shoulder-width apart.
  • Walk your feet up the wall or lift one leg to find a vertical stack.
  • Press the floor away actively; do not sink into shoulders.
  • Draw ribs in to prevent a banana back.
Vocal Cue:

"Bring your hands flat to the floor. Kick one leg high, pressing the mat away to stack your hips and shoulders."

Handstand Prep
04

Forearm Stand

Pincha Mayurasana
300s

An advanced inversion balancing on forearms, requiring shoulder openness, core engagement, and balancing control.

Alignment Cues

  • Press your forearms and palms firmly into the floor.
  • Keep elbows shoulder-width apart; do not let them splay.
  • Lift hips and kick or press up to vertical.
  • Squeeze inner thighs together and reach up through your toes.
Vocal Cue:

"Place forearms parallel. Walk your feet close, engage your core, and lift your legs overhead. Squeeze your thighs and lift tall."

Forearm Stand