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Strike a Yoga Pose: One-Legged Arm Balance

Yoga Takes Flight! Arm-Balancing Split

Become a Crow master already? It's time to tackle a more challenging pose. The Arm Balancing Split not only requires upper-body and core strength but also takes some major hamstring and hip flexibility. Graceful and bold, the pose may look too crazy to attempt, but if you follow these step-by-step instructions, you'll be mastering it in no time.

  • Come into Warrior 1 with your right foot forward. Lower your hands and back knee to the ground. Hold here for five breaths, stretching through the hips.
  • Pick up your back knee, balancing on the ball of the back foot. Crawl your right shoulder as far underneath your right thigh as possible, and plant your right hand next to the outside edge of your right foot. Hold for another five breaths, deepening the stretch.

  • Now rest the weight of your right hamstring on your upper right arm and pick your right foot off the ground. Work on straightening the leg in a Split position as much as you can.

  • From here, lower your torso so that your left elbow presses into your belly between your ribs and your hip. This is the most important step.

  • Press into your hands, lean your weight forward, and lift your left foot off the ground so you're balancing on both hands equally. Stay here for five breaths (or as many as you can) and then lower your feet to the ground. Step your right foot back and take a Vinyasa (Chaturanga, Up Dog, Down Dog). Then step your left foot forward, rise into Warrior 1, and try these steps on the left side.
Join The Conversation
karenfarber2710 karenfarber2710 2 years

I think I would fall on my face

cnyc1a cnyc1a 8 years
I love doing this. So nice, I can't do the left side though.
haze1nut haze1nut 9 years
thanks fit! turns out my script blocker was actually blocking the video, took me a while to figure out it was a sugar video :)
backnskinnyjeans backnskinnyjeans 9 years
That is truly impressive!
Fitness Fitness 9 years
Hae1nut - Click here for the Stretch Those Tight Hips and Hamstrings video.
Martini-Rossi Martini-Rossi 9 years
just wow
michlny michlny 9 years
Awesome!! I am one leg away!
haze1nut haze1nut 9 years
thanks fit! i want to do the Warrior triangle sequence but i can't do the part at the end. I'm going to try to do the prep every chance I get bc i really really need to work on my upper body strength. btw, is the video for Yoga Video: Stretch Those Hips and Hamstrings down? the space where the video should be is blank :( i can access the warrior triangle and fierce but not that vid. thank you :)
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