Mastering Arm Balances

Adho Mukha Vrksasana — Handstand / Downward Facing Tree Pose

Arm Balancing Poses

Ah, arm balancing poses. What a perfect opportunity to defy gravity and test the limits of your sanity. These nifty postures demand that you entrust your entire body weight to one or both hands—or better yet, forearms. Now, you might think that sounds utterly unreasonable, but hey, it’s yoga, not rocket science. According to Olga Kabel from SequenceWiz, these pose varieties fall into three amusing categories based on shoulder positioning: Mostly Upright, Leaning Forward, and Upside Down. In the first category, your shoulders remain blissfully neutral, thus sparing your joints. How considerate. The second invites shoulder flexion between 45 to 90 degrees. It’s a marvelous way to crank up joint strain while you lean forward. Lastly, Upside Down involves raising your arms overhead in shoulder flexion from 90 to 180 degrees, maximizing joint stress. Because when it comes to gravity, subtlety is for beginners.

Effects & Benefits

Arm balances, besides being the gravity-fed circus acts that they are, bestow physical and energetic gifts upon the humble practitioner. They turn your shoulders and upper body into strength powerhouses and fine-tune your core stability. As Ray Long insightfully notes, while hips shine in the world of weight-bearing for ambulation and standing, shoulders prefer to frolic in freedom. But, alas, freedom is curtailed with weight-bearing pursuits. Handstands, those delightful challenges, force shoulders to stabilize against their playful nature. Amber Scriven chimes in with the revelation that arm balancing serves as a gym for restless souls, combining strength training with meditation—a two-for-one deal.

Weight-Bearing Alignment of Hands

Hand alignment during arm balances is akin to a sacred ritual. Begin this solemn task by setting your hands shoulder-distance apart, aligning those wrist creases with the mat’s front, and keeping your palms flat, fingers arranged like a disciplined choir. Press down with authority, engaging each finger and knuckle, while avoiding needless fanfare through wide splaying. Proper weight distribution is crucial—avoid making your wrists bear the brunt of your aspirations. The knuckles and finger roots are your frontline warriors in this escapade. Leg muscles join the party to ease wrist strain. Opt for a sufficiently thick yet unyielding yoga mat for support, eschewing the overly cushy, lest you hyperextend into oblivion.

To satiate your thirst for knowledge and refine these delightful poses further, embark on an enlightening journey to Ashtanga Tech. Here, you will find further insights into the arcane art of arm balancing.