Arm BalancesBeginner
Two-Handed Arm Balance
Dvi Hasta Bhujasana
Two-Handed Arm Balance perches both thighs on their matching upper arms, lifting the body straight up on locked elbows.
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How to Perform
- 1
From standing, separate the feet and bend knees deeply, palms flat between the legs shoulder-width apart.
- 2
Hook each thigh high onto the backs of the upper arms near the armpits, leaning forward to shift weight into the hands.
- 3
Engage the core, draw the heels toward one another, and press palms down as the hips float.
- 4
On an exhale straighten the elbows fully, lifting the feet and keeping the legs glued to the arms.
- 5
Hold 3–5 breaths, then bend elbows, lower feet softly, and rest.
Benefits
- Strengthens wrists, arms, and shoulder girdle evenly.
- Builds abdominal engagement required for floating transitions.
- Encourages hip openness while teaching disciplined weight transfer.
Alignment Cues
- Hands shoulder-width with fingers gripping the mat
- Elbows stack above wrists as arms straighten
- Spine rounds gently while chest lifts forward
- Gaze stays forward to prevent tipping
Common Mistakes
No common mistakes listed.
Contraindications
- • Carpal tunnel syndrome
- • Shoulder impingement
Recommended Props
BlocksBlanket