How to Do the Arm Balance with Extended Legs Yoga Pose

The arm balance with extended leg yoga pose is an advanced variation of the parsva bakasana, also known as the side crow or side crane pose. You should attempt this advanced arm balance pose after mastering the crane pose and side crane pose. This position can strengthen the wrists, forearms and abdomen and improve your mental and physical balance.

Difficulty: Challenging

Instructions

1. Begin in the side crow or crane position. Squat on the balls of your feet and place your hands firmly on the ground, keeping your hands shoulder width. Your plams are down, your fingers are spread and pointing forward.

2. Move the outside hand 2 inches in front of the other for balance. The outside hand is the hand opposite the side your legs are on.

3. Clear the mind and focus your eyes on a position 1 to 2 feet in front you.

4. Slowly shift weight by leaning forward, so that your weight centers on your inside arm.

5. Shift your knees to one side, and raise your feet floor the floor 1 foot at a time.

6. Extend your legs straight out to the side as you exhale. Hold for as long as possible or for up to 8 breaths.

7. Release upon exhalation. Bring your legs close to your body by bending your knees. Drop your feet smoothly to the ground and return to a squat. Repeat on the other side.

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