How to Build Arm Strength With Crane Yoga Pose

The crane pose in yoga is a challenging arm balance pose. The pose builds upper body and arm strength. It also helps tones the abdominal muscles and strengthens the back and spine. The crane pose is a powerful yoga position that helps you achieve better balance and overall arm strength. This pose tones biceps and triceps.

Things You'll Need

• Yoga or exercise mat

Instructions

1. Crouch down on your yoga or exercise mat with the palms of your hands flat on the mat. Align your fingers so they point forward.

2. Slowly lift your heels and shift your weight to your hands.

3. Lift your feet off the mat. Use your upper body and arm strength to balance on your hands. Distribute weight evenly throughout your palms and don't lock your elbows.

4. Stretch each vertebra in your back so your chest opens naturally. Inhale and exhale quickly through your nostrils while you balance in crane pose. Look down at a spot on your mat to help you maintain balance.

5. Hold pose for 10 to 20 seconds. Release feet and knees to the mat. Move into relaxing child's pose to stretch out your lower back, hands, arms and upper body (shoulders and chest). Inhale and exhale slowly through the nostrils.

Tips & Warnings

• If you don't have the upper body strength to balance on your hands, lift your heels off the mat and alternate lifting one foot and then the other foot off the mat (so you always have one foot on the mat).

• This is a challenging pose. If you have any pre-existing medical conditions or back issues, please consult a physician before attempting the crane pose.