A Complete List of Arm Balance Yoga Poses

Table of Contents

Out of all our body parts, the upper limbs (arms) are often the weakest, since many of us don’t lift heavy objects in daily life and work in desk-based roles. For these reasons, it’s important to stretch, train, and strengthen the arms every day to maintain flexibility and overall health.

Arm balances are generally more difficult than many other yoga poses. As a beginner, practice them sparingly and focus first on preparing the upper body well. Gradually progress to the full list below to develop lean, strong, and flexible arm muscles.

Tips for arm-balance poses

Use a rolled, soft towel placed between the shoulder blades for support in inverted/backbend work (e.g., Bridge pose), as appropriate for your practice.
Spread your fingers wide like a star and press them into the mat for better grip and alignment.
The gaze is especially important in arm balances due to the strain on the neck and shoulders. Avoid looking in a mirror while in the pose; record a short video or ask someone to check your alignment instead.
For restorative counterposes: after upward extensions, use rounded-back poses like the Child’s pose; after inversions, choose straight-spine poses like Corpse pose or Crocodile pose.

Maintaining arm, elbow, and palm safety

Perform arm balances on a yoga mat or sand to ensure soft cushioning beneath the palms and elbows.
Avoid entering or exiting poses quickly. Move gradually to reduce the risk of strains, snaps, or muscle tears.
Warm up first: gently twist the wrists, swing the arms by your sides, and stretch/twist side-to-side.
Don’t skip restorative counterposes at the end—they help muscles relax and return to baseline.

All Poses on Arms and Shoulders (Table with benefits and pictures)

Yoga Poses (asanas) with benefits	Pose Image
Bridge Pose (Setu Bandhasana) Level: Intermediate Strengthens neck and shoulders Massages abdominal organs and kidneys Tones lower back and calves
Bridge Pose on Elbows (Dvapada Dhanurasana) Level: Intermediate Beneficial in stress, depression and anxiety Improves neck and spine health Enhances memory and focus
Cobra Pose (Bhujangasana) Level: Intermediate Improves focus and retention Enhances cardiovascular capacity Tones abdomen and lower back
Crane / Crow Pose (Bakasana / Kakasana) Level: Intermediate Enhances arm and shoulders strength Great for spine and neck Improves digestion and balances hormones
Crocodile Pose (Makarasana) Level: Beginner Greatly centers anxious and depressed mind Restores energy and rejuvenates physically Good for flat feet
Dove Pose (Vajra Kapotasana) Level: Advanced Increases blood circulation in spine and head Strengthens shoulders and knees Stretches quadriceps and chest muscles
Downward Facing Dog Pose (Adho Mukha Svanasana) Level: Beginner Enhances hamstring flexibility and hip flexion Stretches Achilles’ tendons Strengthens wrists, ankles, toes and back
Feathered Peacock Pose (Pinch Mayurasana) Level: Advanced Strengthens arms, shoulders and chest Tones back and buttocks Great for anxiety and stress
Firefly Pose (Tittibhasana) Level: Advanced Improves wrist strength and hand grip Tones back of thighs and abdomen Enhances balance and focus
Four Limbed Staff Pose (Chaturanga Dandasana) Level: Beginner Strengthens toes and fingers Tones upper back, hips and chest Works great on balance and arm strength
Half Bound Lotus Standing Pose (Ardha Baddha Padmottanasana) Level: Advanced Great stretch for Achilles’ tendon and hamstrings Beneficial in hormonal imbalances Strengthens arms and legs
Half Bow Pose (Ardha Dhanurasana) Level: Intermediate Improves balance and limb strength Increases joint health Deep stretches abdomen and thighs
Half Frog Pose (Ardha Bhekasana) Level: Beginner Stretches abdomen and quadriceps Strengthens arms and shoulders Provides relief in back pain
Half Moon Pose (Ardha Chandrasana) Level: Beginner Aids in fat loss Greatly increases sense of balance and mental focus Stretches thighs and ankles
Knee-Chest-Chin Pose (Ashtanga Namaskara) Level: Intermediate Beneficial in back pain Strengthens whole body Stimulates abdominal and reproductive organs
Lizard Pose (Uttana Pristhasana) Level: Intermediate Stretches shoulders, hips and groin Shapes thighs and calves Good for flat feet and sciatica
Lunge Pose (Ashva Sanchalanasana) Level: Beginner Good for flat feet and mental stress Strengthens Achilles’ tendon, hamstrings and fingers Deep stretches the back and legs
One Legged Wheel Pose (Eka Pada Chakrasana) Level: Advanced Improves balance and focus Strengthens arms, shoulders and ankles Tones back, hips and calves
One Legged Bridge Pose (Eka Pada Setuasana) Level: Intermediate Strengthens back, ankles and shoulders Great stretch for abdomen and quadriceps Beneficial for urinary system function
One Legged Dog / Downward Dog (Split) Pose (Eka Pada Svanasana) Level: Intermediate Enhances hamstring flexibility and hip flexion Stretches Achilles’ tendons and groin Improves digestion and balance
One Legged Headstand (Eka Pada Sirsasana) Level: Advanced Beneficial in mental stress, depression, anxiety and fatigue Stretches legs and ankles Strengthens back, elbows and forearms
Peacock Pose (Mayurasana) Level: Advanced Good for working on focus Strengthens and tones arms and upper back Tones lower body and back
Plow Pose (Halasana) Level: Intermediate Deep stretches back Strengthens shoulders and neck Tones abdomen and helps get relief from obesity
Pose Dedicated to the Sage Koundinya I (Eka Pada Koundinyanasana I) Level: Advanced Strengthens arms Improves balance and focus Stretches groin and legs
Pose Dedicated to the Sage Koundinya II (Eka Pada Koundinyanasana II) Level: Advanced Corrects body alignment Tones whole body Strengthens arms and wrists
Scale Pose (Tolasana) Level: Intermediate Strengthens arms, shoulders and chest Great for balance enhancement and hand grip Improves concentration
Scorpion Pose (Vrschikasana) Level: Intermediate Strengthens arms and shoulders Great for flexibility and back pain Improves mental focus
Side Crane Pose (Parsva Bakasana) Level: Intermediate Strengthens arms, shoulders and wrists Tones back and abdomen Improves focus and balance
Sphinx Pose Level: Beginner Strengthens arms and shoulders Tones lower back and hips Good for digestive issues
Unsupported Shoulder Stand (Niralamba Sarvangasana) Level: Advanced Strengthens shoulders and neck Improves balance and mental focus Provides relief in stress and anxiety
Upward Facing Two-Foot Staff Pose (Dvi Pada Viparita Dandasana) Level: Intermediate Deeply stretches thighs, abdomen and chest Great for athletes Makes body flexible and agile
Upward Plank Pose (Purvottanasana) Level: Intermediate Strengthens arms and chest muscles Stretches ankles and knees Tones lower back
Upward-Facing Dog (Urdhva Mukha Svanasana) Level: Intermediate Helpful in thyroid issues Tones back, thighs and calves Strengthens shoulders and arms
Wheel Pose (Chakrasana) Level: Intermediate Induces feelings of happiness and relieves from anger and frustration Great for digestive, urinary and reproductive system Strengthens arms and legs