Improve strength and balance by practicing the bakasana, or crane pose. This pose is the foundation for many other arm balancing postures. In this step-by-step guide, you will learn how to intelligently access the pose using optimal muscle control with the support of a brick. This lesson features a complete and gradual warm-up in order to prepare your body and mind for the correct techniques involved in the Crane Pose. Practice alongside Grokker Yoga Expert Laura Burkhart to discover how to balance on your palms in this intermediate Grokker Premium video.
2. Koundinyasana Arm Balance
Learn to be centered and radiant in the heart, even as you challenge the edge of your upper body and core strength. This arm balance posture, Eka Pada Koundinyasana II, requires significant flexibility in the hamstrings, hips, and chest, as well as power in the shoulders and core. Systematically integrate these elements alongside Grokker Yoga Expert, Siri Peterson as she playfully guides you through an elegant arm balance in this Grokker Premium video. Intermediate.
3. Advanced Eight-Angle Astavakrasana Pose
This juicy, challenging Vinyasa practice incorporates various arm balancing and strengthening postures to prep the body for an advanced transition from Eka Pada Koundinyasana II from the peak pose, Ashtavakrasana. Designed to help you master these stunning arm balances, the sequence is composed of hip opening, arm strengthening, integrated movement to structurally enhance your awareness of what these peak poses ask of us. Follow Grokker Yoga Expert Christy Evans through this empowering flow to ignite core muscles, melt the hips, and gracefully glide through gravity defying poses. This class is sequenced to open and strengthen the body with an aligned and safe approach, while growing the edges of the previous two practices offered in this series.
4. Beginner's Eight Angle Astavakrasana Pose
This heat building full Vinyasa practice is sequenced toward the peak pose Ashtavakrasana (eight angle pose). This Grokker Premium video will work on the foundations of the pose targeting core and arm strength, as well as hip opening postures. Join Grokker Yoga Expert, Christy Evans, as she leads you in this balanced class toward Ashtavakrasana. All Levels.
5. Well-Balanced Flow: 45-minute Vinyasa Flow Class
Open, ring out, and recharge both mind and body. In this class you'll condition yourself from head to toe and skin to bone. Follow Laura Burkhart as she guides you through an integrated sequence of powerful asanas combining core strength, arm balances and inversions. After you sweat it out, hit the mat for a deep floor sequence and a blissful shavasana.
6. Creative Asana: Eka Pada Koundinyasana II
Stop struggling and smile to perfect your arm balance. By strengthening your flow and opening your hips you can deepen your confidence while balancing on your palms. Join Vinyasa Yoga Expert, Amber Henzi, for this fun exploration of one of yoga's most popular arm balances, Eka Pada Koundinyasana II, in this Grokker Premium video.
7. Intermediate Eight-Angle Astavakrasana Pose
Sequenced to open the hips and hamstrings while strengthening the upper arms with an aligned approach, this advanced practice incorporates various arm balancing and strengthening postures. The exercises in this Grokker Premium video build upon core strength, arm strength, opening the hips, and empowering leg strength. Follow Grokker Yoga Expert, Christy Evans, as she leads you toward mastering Ashtavakrasana. Intermediate/Advanced Levels.
8. Apex Series: Vashisthasana
All roads lead to the arm balance/hamstring opener Vashisthasana. This entire sequence will aid the body in opening properly for this posture (called Side Plank in English). Join Anusara Yoga Expert Ashleigh Sergeant as you focus on lengthening the hamstring and upper back muscles. This Grokker Premium video will lead you to find a deeper awareness of proper alignment for this Advanced posture. Intermediate Levels.
9. Jumping Back from Bakasana
Kino MacGregor explores a preparatory pose for jumping back from bakasana that builds core strength through movement while keeping the wrists happy.
10. Calorie Burning Workout
This is a quick 15minute full Power Yoga sequence, designed to get you sweaty, warm, and burning off calories and stress. This is a great sequence for weight-loss. I practice this sequence when I do not have a lot of time on my hands and want a vigorous practice.