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Fire Up Your Flow! Arm Balance Challenge

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Challenge Overview

If you like incorporating arm balancing into your vinyasa flows or are looking to build strength for or refine your arm balances, this energizing six class challenge (two classes a week for three weeks) is for you! All of the classes are under twenty minutes, making it easy to fit two heart-pumping, strength-building flows into your weekly schedule.

Each class in the challenge begins with core work and sun salutes, then you’ll flow seamlessly into sequences that are designed to prepare you for the peak pose of the class. You’ll do lots of core-powered transitions, hip-opening poses, and creative variations of familiar standing poses in breath-focused vinyasas. And, Danni guides you through post-practice wrist exercises to help you keep your wrists feeling happy and mobile.

The classes include: Crow Flow, Side Crow Flow, Eka Pada Koundinyasana II Flow, Eka Pada Koundinyasana I Flow, Eka Pada Bakasana II, and Visvamitrasana Flow.

Grab a set of blocks and get ready to fly!

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

2hrs to complete

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Section 1
  • Danni welcomes you to the challenge and tells you how to approach it.
  • Prepare for crow with this strengthening vinyasa sequence where you’ll move continuously throughout class. You’ll do supine core-strengthening exercises, shoulder- and back-opening sun salute variations, and core-focused transitions from standing before taking flight in the peak pose. Then you’ll cool down with baddha konasana and feel-good wrist rolls.
  • Props: blocks Prepare for side crow with this quick flow. You’ll begin with supine core strengtheners and then move on to malasana twists, sun salutes, revolved lunges, a goddess pose flow, and more. Then, after a breather in downward facing dog, you’ll do a step-by-step side crow practice. Class concludes with some wrist circles and a quick bridge pose.
Section 2
  • Ready for a quick, fiery flow? You’ll begin with supine core-strengthening and then move on to sun salutes, dynamic movement in half splits, knee-to-wrist taps from plank, a core-focused triangle variation, and more. After that comes a step-by-step practice of eka pada koundinyasana II, and then a final wind-down practice that includes wrist rolls and optional cool-down stretches. Enjoy your practice!
  • Props: blocks Prepare for and practice eka pada koundinyasana I with this fun, twist-focused flow. You’ll begin with supine core-strengthening and then move on to a sequence that includes “ninja chaturanga” sun salutes, lunge twist variations, revolved half moon, and side crow. After that, Danni will guide you through a step-by-step practice of eka pada koundinyasana I! Slow down at the end with a heart-opener and any other stretches that feel good.
Section 3
  • Props: blocks Prepare for and practice single-leg crow with this core-focused flow. You’ll begin with a warm-up that includes navasana variations and seated leg lifts that target your hip flexors. After that, you’ll do sun salute variations, revolved lunges, fallen triangle, half splits, and more. Then Danni sets you up for single-leg crow—give it a go! Finish up with a quick shoulder release and your favorite wind-down stretch!
  • Props: none Prepare for and practice visvamitrasana. You’ll begin with a strengthening and stretching side-body warm-up. After that, you’ll move through sun salute variations, Vishnu’s couch, side lunges, a balancing half splits variation, and more. Then, Danni gradually brings you into visvamitrasana, offering you the option to pause at any stage along the way. You’ll then wind down with a calming forward fold followed by a bridge pose variation for a balanced and strong finish!

How to Get This Challenge?

To obtain unlimited access to this challenge on all your devices, along with access to 300+ other yoga course and challenges, and all the content of Yoga International, just create a Yoga International account. The first 7 days are free. Cancel anytime!

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Meet Your Teacher

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Danni Pomplun
Danni turned to yoga when there was nothing left. He had a rough childhood and lived on his own by the... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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