REFINE YOUR ARM BALANCES AND INVERSIONS

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Challenge Outline

1.8hr to complete

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Section 1
  • Props: blanket, blocks In this alignment-focused class, you’ll learn how to activate the bandhas (energetic locks) as you move through an energizing vinyasa sequence that includes tripod headstand, lolasana (pendant pose), crow pose, a block-supported bhujapidasana (shoulder pressing pose), and firefly pose. Wind down at the end with a block-supported upavistha konasana (wide-legged seated forward bend), happy baby, and savasana.
Section 2
  • Props: blocks, blanket Prepare for and practice visvamitrasana (a powerful arm balance) in this alignment-focused vinyasa sequence. You’ll begin with a seated hip-opening warm-up and sun salutations. After that, you’ll do knee-to-nose versions of down dog, side plank variations, lizard variations, and more, before moving on to the peak pose and other arm balances including eka pada koundinyasana and astavakrasana. Unwind at the end with wrist and shoulder openers and a block-supported bridge sequence, then close in a blanket-supported savasana.
Section 3
  • Props: blocks, blanket, wall In this workshop-style class, you’ll learn how to align your upper body, particularly your shoulder girdle, to prepare for and practice pincha mayurasana (forearm stand). Along the way, you’ll also learn about common misalignments in this pose and how to address them. You’ll begin with activating arm movements from seated, hands and knees, standing, and prone. Then, you’ll move into a shoulder-opening standing sequence, before moving into pincha mayurasana prep poses and pincha mayurasana at the wall. After a supine counterpose, you’ll unwind with a wall-supported variation...
Section 4
  • Props: blocks, strap Learn how to prep for and practice four versions of handstand at the wall! This class begins with an activating supine warm-up designed to strengthen your arms and legs. After that, you’ll move on to plank variations, strengthening lunges, sun salutes, a warrior lll variation with a block, and more, before moving on to the handstand practices! Then, once the active work is over, you’ll wind down with calming forward folds and supine twists before closing in savasana.

Challenge Overview

Feel stronger and more empowered in your own body with this workshop-style program that’s designed to help you up-level your arm balances and inversions.

Yoga teacher Joan Hyman brings you four well-rounded, alignment-focused vinyasa classes (each under thirty minutes) that feature energizing arm balance and inversion sequences. You’ll begin with an exploration of the bandhas (to help you cultivate the core engagement and energetic awareness that’s optimal for arm balancing and inverting) as you progress through a flow that includes tripod headstand, lolasana (pendant pose), bhujapidasana (shoulder pressing pose), and firefly pose. In the second, third, and fourth class, you’ll move on to prep sequences for visvamitrasana, pincha mayurasana (forearm balance), and handstand at the wall.

In each class, Joan gives you a solid foundation of the alignment principles in play throughout the sequences and the peak poses. She also describes some of the common mistakes yoga practitioners make and how to access the relevant muscle groups to address them.

Enjoy this thorough and rewarding experience that can help you feel more embodied in yoga practice, and more capable balancing on your hands and arms and going upside down!

Meet Your Teacher

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Joan Hyman
Joan Hyman's grounded teaching style seamlessly supports her students as they emerge from their practice... 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.