The 3-Step Blueprint to Master Yoga Arm Balances {Without Wrecking Your Shoulders or Confidence}
If yoga arm balances make you feel like you’re “not strong enough,” “not built for it,” or just flat-out frustrated—you are not alone.
You might be showing up. Moving through the flows. Doing what looks right from the outside.
But on the inside?
😟 Your arms feel shaky.
😟 Your shoulders scream.
😟 Your wrists start to ache before you even THINK about crow pose.
And let’s not even talk about those moments where you silently opt out of another Chaturanga… because you already know it’s going to feel off.
Sound familiar?
Here’s the truth no one tells you: It’s not about pushing harder. It’s about practicing smarter.
And that starts with understanding the real mechanics behind arm balances—and building your yoga practice around the 3 foundational areas that actually matter.
So if you're feeling stuck in your practice—like arm balances just aren’t clicking? Here’s HOW to build strength and finally make arm balances feel like yours.
Step 1: Build a Rock-Solid Foundation with Chaturanga Dandasana
Let’s get this out of the way: If your Chaturanga feels like a half-hearted elbow dip and shoulder collapse… it’s NOT your fault. 🤷♀️
Most yoga classes rush through it.
Most teachers don’t have time to teach it.
But here’s the thing: Chaturanga Dandasana is the skeleton of nearly Every. Arm. Balance.
If it’s shaky? Your whole upper body is unstable.
So before we talk flying anything—crow, side crow, flying pigeon—we’ve got to clean up the pose you're doing 20+ times a class.
Let’s Fix the Frame
Here’s what a strong, safe Chaturanga actually looks like:
Upper arms hug in and stay in line with your torso {not flaring out like bird wings}.
Shoulders stay above elbows—not dipping below like you’re face-planting into the mat.
Spine is neutral. Not sagging, not arched.
Elbows bend to 90°, not past. This protects your shoulders—big time.
Core is on. Not “kind of on.” Activated.
Sound like a lot?
It is. That’s WHY we train it outside the flow.
3 Chaturanga Prep Drills You Need in Your Life
Forearm Plank Holds. Activate deep core muscles and stabilize your shoulder girdle. {Bonus: your wrists get a break.}
Locust Pose with Arms by Your Sides. Strengthen the back of your body—rhomboids, lats, spinal extensors. These muscles are the unsung heroes of Chaturanga control.
Mini Push-Ups (on knees). Yes, modified. No, it’s not cheating. You’ll build strength safely and feel the real action of hugging elbows in and controlling the descent.
Want to finally stop guessing and feel strong in Chaturanga?
Get inside the Chaturanga Dandasana: BUILD Stage course—designed for real women building real strength (without burning out).
⚡ Short modules ⚡ Alignment tips⚡Lifetime access.
Step 2: Fire Up Your Core {It’s More Than Just Abs}
Let’s bust a myth real quick: You don’t need a 6-pack to do arm balances.
But you DO need a core that connects and contains.
Most yoga students focus on gripping their outer abs, but arm balances? They need deep support from the inside out.
Here’s what your core needs to do:
CONNECT your ribs to your pelvis
STABILIZE your lower back
SUPPORT lift-off from your center—not just brute arm strength
And guess what? It starts with awareness, not crunches.
3 Core Drills to Activate the Right Muscles:
1. Half Boat Pose (Ardha Navasana)
Keep the chest lifted, pelvis tucked under, and hold your thighs to cue in deep core activation. Add arms overhead for extra spice.
2. Sphinx Roll-Ups
Start prone. Elbows under shoulders. Press into forearms and pull ribs away from the mat. This lights up your entire abdominal wall.
3. Bakasana on Your Back
Lie down, knees wide, feet together. Reach through your inner legs. Hug in, lift your sacrum, engage pelvic floor. BOOM. That’s crow—but horizontal.
Why does this matter? Because core containment is how you lift up—not just push down.
You’re not hauling yourself into a pose—you’re lifting from deep stability.
CHATURANGA DANDASANA: BUILD STAGE
⚡Inside the Build Stage course, you’ll learn exactly HOW to build this kind of strength.
So your arm balances feel connected, not chaotic.
Step 3: Open the Hips {Yes, All 360° of Them}
Here’s the part that surprises a LOT of yogis: Arm balances aren’t just about arms.
If your hips are tight, your knees are wide, and your pelvis is stuck in “nope” mode—you’re going to have a tough time finding balance in postures like Crow, Firefly, or Flying Pigeon.
You need room to move.
And we’re not just talking about hamstring flexibility.
You need mobility in the full 360° range of your hips—front, back, inner, outer.
Enter: Pigeon Pose {But Better}
Version 1: Upright Pigeon at 45°
Focus on length through the spine. Press hands down like in Downward Dog. Rotate front hip crease back.
Version 2: One Forearm + Twist
Drop one forearm, reach opposite hand to the side. Press into both. Hold the front knee and create resistance. Twist the torso for added outer hip depth.
Version 3: Double Forearm Crawl
Both forearms down. Reach one arm forward. The other hand holds the front foot arch. Press hand + foot. Lift and spiral the chest.
⚠️ PSA on Knee Safety: Flexing your foot is NOT a magical knee protector.
There are ZERO muscles that flex the foot and cross the knee.
What matters? Start in 90/90. Ground your front leg. THEN extend the back leg.
Final Thoughts: Your Arm Balance Breakthrough Starts Now
Let’s be real—mastering arm balances isn’t about pushing harder, stretching more, or endlessly watching tutorials that leave you feeling like you’re doing it wrong.
It’s about having a plan.
A structure.
A strategy that helps you feel:
😊 Safe in your shoulders
😊 Strong in your core
😊 Open in your hips
When you’ve got that, arm balances stop feeling like circus tricks… and start feeling like your own personal power.
Want the shortcut?
My Chaturanga Dandasana: BUILD Stage course gives you the exact drills, breakdowns, and support to build this strength—step by step.
It’s low-ticket, high-impact, and built for anyone who wants real strength, real results—and zero more “winging it” through vinyasas.
One Final Challenge For You
Pick ONE drill from this blog—core, shoulders, or hips—and try it today.
Seriously. One move. 3 minutes. Just get curious.
Then come back and let me know what you noticed.
Because the truth is: Your strength isn’t missing.
It’s just waiting for a chance to show up.
