Build Into Arm Balances

Take your arm balance practice to the next level with a series of challenging deep dives. This program breaks down the foundational arm balances practiced most frequently in yoga classes. Combine strength work and prep poses with plenty of time to play on the ground and in the air. You’ll explore crow, side crow, and eka pada koundinyasana, then wrap things up with a practice that connects all your arm balances in a continuous flow.

Week 1

Spreading Your Wings

Dice Iida-Klein • Hatha

Ready to fly, yogis? Prepare your body for the power of arm balancing with this strength-building program. Warm-ups, progressive flow sequencing, step-by-step pose instructions and cool downs cover the full spectrum of this series. First, create a solid foundation before flight via wrist, shoulder and core postures that stretch and strengthen your upper body. Props Needed: two blocks

Build Your Bakasana

Dice Iida-Klein • Hatha

Cultivate the strength you need to practice your first arm balance pose. Begin with an upper body targeted warm-up, flowing into hip openers, arm strengtheners and squats to prepare yourself for bakasana. Learn specific alignment cues and ways to approach practicing your crow/crane pose. Get ready for takeoff! Props Needed: two blocks

Keeping Your Crow in the Flow

Dice Iida-Klein • Hatha

Build intensity and test your strength with this powerful sequence that weaves bakasana into your flow. Core power, upper body endurance and hip opening are what's in store. Cool down with counter poses like supported bridge, supine twists and wrist stretches. Grab a towel, because you're going to sweat in this one! Props Needed: two blocks

Week 2

Create Your Koundinyasana

Dice Iida-Klein • Hatha

Take a step back from intense flowing and practice a split-legged arm balance, eka pada koundinyasana II. Using a strap and two blocks, prime your body with postures that activate your wrists, arms, hamstrings, thighs and core. You'll learn how to approach this flying splits pose in different ways, concluding with cooling counter postures. Props Needed: Two blocks and a strap

Twist Into Side Crow

Dice Iida-Klein • Hatha

Get your core twisting to prep you for your next balance pose, parsva bakasana, or side crow/crane. Warm up with supine core work and upper body stretches, then work your obliques as you move through twisting chair and side angle pose. Gear up for a strong flow before learning detailed alignment for parsva bakasana. Props Needed: Two blocks

Fired Up and Ready to Fly

Dice Iida-Klein • Hatha

It's time to soar! Challenge your body and focus your mind with a fiery flow that incorporates the arm balances you've learned throughout the program. Practice bakasana, eka pada koundinyasana II and parsva bakasana before landing back down on your mat with supported backbending and cooling upper body stretches. This is your time to go for it! Props Needed: Two blocks

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Week 1

Week 2

Practice wherever you want, whenever you need.

Practice wherever you want,
whenever you need.