Arm Balance Academy
Cultivate your inner and outer strength.
What you’ll learn
- Detailed alignment cues to refine your practice
- How to work your arm and core muscles as well as strengthening your wrists, upper back and legs
- Fun strength conditioning drills to find lightness and power on your mat
- How to use props to educate the muscles of your arms
- How to open the hips and hamstrings and further develop the core strength needed to defy gravity and lift from the floor
This progressive plan of classes will build strength in your upper body and teach you to support your body weight safely. We’ll use various tools and techniques to help you achieve your goals of finding strength and stability on your arms.
Who this course is for
- Beginner, intermediate and advanced yogis
- People with an interest in calisthenics and gymnastics
- Strength enthusiasts
- Movers and shakers
INTRODUCTION: WELCOME TO THE ACADEMY
A short introduction to welcome you to the academy and let you know what to expect in this series.
LESSON 1: THE STRENGTH OF CHATURANGA ALIGNMENT
Today we will warm up the wrists and forearms, start building into scapula and arm strength and say hello to our core. With blocks we can educate the muscles of our arms, help to stabilise the elbows which will make it easier for weight bearing in all arm balances.
LESSON 2: CROW POSE STRENGTH
Here we take all the strength we’ve just built and bring it into crow pose. Crow is an amazing full body workout. It focuses on working your arm and core muscles, as well as strengthening your wrists, upper back, and legs. It’s great for staying concentrated and preparing other hand balancing exercises which we’ll explore later in the series.
LESSON 3: SIDE CROWS AND TWISTED ARM BALANCE VARIATIONS
Today we twist the spine, we ignite the fire of our core and play with twisting arm balance variations like side crow. We work some more fun strength conditioning drills and find lightness and power on our mat.
LESSON 4: ONE-LEGGED CROWS AND TRIPOD TRANSITIONS
Are you ready for another variation of crow pose? Today we do one-legged flying crow. This pose has a reputation for being one of the hardest arm balances to get. It requires a tremendous amount of upper body strength and core because you’re perching one knee on one arm, instead of two knees on two arms. Negotiating your balance can be tricky.
LESSON 5: THE HUMAN PRETZEL – EIGHT ANGLE POSE
In this class we play with eight angle pose, Astavkrasana. It’s basically like a human pretzel position. We will work it by getting into your hips and the rest of your body in all kinds of weird and wonderful positions.
LESSON 6: JOURNEY TO FLYING LIZARDS AND FLYING SPLITS
Today we move into the hamstrings and continue developing the core strength needed to defy gravity and lift from the floor. This is another strong one, so work at your own pace.
LESSON 7: BHUJAPIDASANA TO TITTIBHASANA
Just when you thought your arms couldn’t get any stronger…they can, and they will. This one is more on the hips, hamstrings and inner groins. Get ready to fly on your arms.
LESSON 8: FLYING PIGEONS, DRAGONFLIES AND GRASSHOPPERS
Now we bring all the skill, strength, length and focus together in one place. Get ready to fly with again. This is what you have worked so hard for.