Strengthen your core to prepare for arm balances

Arm-balancing postures require core strength, usually of a particular kind. In arm-balancing postures, we often lift the legs up off the floor, which requires strong lower abdominal muscles, hip flexors, and pelvic floor. We train these muscles with very particular movements that prepare you for arm-balancing postures and also help you develop a stronger core in general.

In this yoga practice, we warm up the body and then do several poses that strengthen your lower abdomen, hip flexors, and pelvic floor muscles, approaching them from different angles. We also try a simple version of the Lolasana or Pendant pose in a chair to gradually build our strength toward other arm-balancing postures. At the end of the practice, we use a particular kind of breathing to activate the pelvic floor and the diaphragm in their stabilizing roles and build strength and stability in your core.

For this practice, you will need a study chair placed on a non-slip surface. Give it a try and see how it feels!