Benefits: Strengthens the arms, shoulders, abdominals, and back; improves balance
Also Known As: Bent Arm Balance, Peacock Feather Pose
1. Come to the wall.
2. Bring the forearms and palms flat against the floor.
3. Bend the elbows, bringing the upper arms perpendicular to the forearms.
4. Come up into Downward Facing Dog with the legs.
5. Walk the feet in toward the hands as much as possible.
6. Bend one knee and begin to kick up with the opposite leg.
7. Note that the head stays up off the floor. The gaze should be down at the floor.
8. If you are able to get both legs up and invert fully, begin to work on taking the feet off the wall and balancing independently.
9. Come down and rest in Child's Pose.
Beginners: Props can be very helpful in this pose.
First, place a block at the wall. Make an "L" shape with the thumbs of each hand (the left hand will be a backwards "L"). Place the hands around the block so that the thumbs are on the front of the block and the forefingers are on the sides with the palms flat on the floor.
Straps are also helpful. Adjust the strap so that the loop is as wide as your shoulders. Slide the loop onto your arms just above the elbow to keep the arms from splaying out to the sides.
Advanced: Once you can get up using the props, begin to try this without the props. Make sure that the elbows stay in line with the shoulders and do not splay out to the sides. If you become very comfortable doing the pose at the wall, begin to attempt to move into the center of the room.