All of us have heard the term ‘breakdancing’ and I used this word very casually for any form of dance when I was in my early teens. As I grew up, I realised…

“Breakdancing is not breakdancing but B-boying.

A breakdancer is not called a breakdancer but a B-boy.

B-boying is all about B-boys and there are hardly any B-girls.

B-boying is not just any other type or form of dance, it surely is something! Whoof!

B-boying is not child’s play and needs a lot of stamina, energy and skill.”

The ‘B-girl’ point left me wondering why is this art so gender specific? There are a few B-girls out there, but sadly, they are just ‘a few’ and not as many as B-Boys. If it is the toughness of the dance and the embedded vitality that is stopping us ladies to master B-boying (or B-girling) then, why sit back?

Grab this list of 10 poses that challenge our stamina but make us sturdy enough to hit the bull in the B-Boying eye!

1. Crane Pose

Sanskrit Name: Bakasana

Steps:

Get into a crouching position where the knees should be bent and the torso should be brought forward and down. Do not touch the balls of your feet to the ground. Push your body up from this position and rest all your weight on the wrists of your hands, balancing yourself on your arms. Hold the pose for 15 secs and repeat. For more details read here.

Associated Benefits:

This pose gives strength to the arms, shoulders and core muscles.

2. Upward Plank Pose

Sanskrit Name: Purvottanasana

Steps:

Sit with your legs stretched in front of you, placing your hands slightly behind your hips. Bend your knees and lift up yourself off the floor in a reverse tabletop position. Bring your head back once the chest is lifted and open. Hold the pose for 5 breaths and repeat.

Associated Benefits:

This pose is great at strengthening the back and leg muscles and stretches the chest.

3. Side Plank Pose

Sanskrit Name: Vasisthasana

Steps:

Start with the Downward Facing Dog Pose. Shift all your weight on the outside edge of your left foot. Stack the other foot on top of your left foot. Support the weight of your body on the left foot and hand and keep your right hand on your right hip, turning your torso to the right.

Your body should be aligned from heel to crown. Stretch the top arm towards the ceiling and hold the pose for 15 secs. For more details read here.

Associated Benefits:

This pose tones the core muscles and improves sense of balance.

4. Wild Thing Pose

Sanskrit Name: Camatkarasana

Steps:

Get into the Downward Facing Dog Pose. Get onto your right hand and foot like described above for Side Plank Pose. Inhale and lift up your hips. Exhale and step back your left foot placing your toes on the floor and the knee bent partially.

Curl back through your upper body so as to sweep the shoulder blades into the back of the rib cage. Inhale and lift your hips higher until you curl more into a backbend keeping your right foot firm on the floor. Curl back your head as you breathe and stretch out your left arm. Stay in the pose for 5-10 breaths and repeat.

Associated Benefits:

This pose helps beat fatigue and mild depression.

5. Scale Pose

Sanskrit Name: Tolasana

Steps:

Get into the Lotus Pose and keep your palms on the floor next to your hips. Exhale on a count of 3 and push the hands against the floor. Lift your legs and hips away from the floor. Stay like that for 15 seconds and repeat. For more details read here.

Associated Benefits:

The wrists, arms and abdominal muscles get strengthened by practicing this pose.

6. Plank Pose

Sanskrit Name: Chaturanga asana

Steps:

Get into Downward Facing Dog Pose. Inhale and draw your torso forward till the arms get perpendicular to the floor and the shoulders get right over the wrists keeping your upper body parallel to the floor. Press up your front thighs towards the sky and lengthen your tailbone towards the heels. Look down at the ground. Stay in the pose for 30 seconds and repeat.

For more details read here.

Associated Benefits:

This pose is good to tone the abdomen and strengthen the spine.

7. Dolphin Plank Pose

Steps:

Get into the regular Dolphin Pose with your knees bent. Walk back your feet till your shoulders get directly over your elbows and the upper body becomes parallel to the floor. Let your inner forearms and elbows be pressed firmly against the ground.

Spread your shoulder blades away from the spine. Pressing your front thighs towards the sky, lengthen your tailbone towards the heels. Hold the pose for half a minute and repeat.

Associated Benefits:

This pose is a good stress reliever and helps prevent osteoporosis.

8. Supported Headstand Pose

Sanskrit Name: Shalamba Sheershasana

Steps:

Pad your head and forearms using a thickly folded blanket. Kneel on the floor. Interlace your fingers and rest the forearms on the floor with elbows shoulder width apart. Let the crown of the head be on the floor. As you inhale, lift up your knees off the floor.

Walk your feet closer to your elbows forming an inverted “V” shape with your body. As you exhale, lift up your feet away from the floor. Make sure to take up both feet at the same time. Make your legs perpendicular to the floor. Hold the pose for 10 seconds and increase with daily practice. For more details read here.

Associated Benefits:

This pose removes postural defects, improves digestion and strengthens the spine.

9. Feathered Peacock Pose

Sanskrit Name: Pincha Mayurasana

Steps:

Get into Downward Facing Dog Pose by taking the support of your wall. Bend the left knee and step in the left foot nearer to the wall keeping the right leg active by extending through the heel.

Sweep your right leg in a semi circle towards the wall and kick off your left foot away from the floor. Keep hopping and exhale. Hold the pose for 15 secs.

Associated Benefits:

This pose is good for strengthening the shoulders and calms the brain.

10. Peacock Pose

Sanskrit Name: Mayurasana

Steps:

Get on all your fours with your fingers pointing back towards your feet. Let only your toes touch the ground, i.e., curl your feet under.

Slightly bend your elbows and rest your upper body on your elbows. Lengthen your legs and bend forward and bring all your weight to your arms. Let your feet be off the floor. Stay in the pose for 15 secs and repeat. For more details read here.

Associated Benefits:

This pose improves concentration and stimulates digestion.