Arm BalancesIntermediate
Two-Legged Arm Balance
Dvi Pada Koundinyasana
Two-Legged Arm Balance sweeps both legs to one side atop the supporting arm, lifting from the strength of the shoulders and obliques.
No image available
How to Perform
- 1
From Dolphin or Tripod prep, place both knees on the backs of the upper arms and engage the core.
- 2
Shift weight forward, lift the head, and straighten the elbows as hips rise.
- 3
Rotate the torso to the right so both thighs rest high on the right upper arm, keeping legs glued together.
- 4
On an exhale extend both legs straight to the right, parallel to the floor, pressing through the big toe mounds and hugging thighs to the arm.
- 5
Hold 3–5 breaths, then bend elbows, lower with control, and repeat on the left side.
Benefits
- Strengthens wrists, shoulders, and side body with demanding leverage.
- Improves spinal mobility through rotational engagement.
- Tones abdominal organs by compressing and twisting the midsection.
Alignment Cues
- Elbows track above wrists with shoulders broad
- Spine lengthens forward to counterbalance legs
- Hips stay level as legs move sideways
- Breath remains smooth despite compression
Common Mistakes
No common mistakes listed.
Contraindications
- • Wrist or elbow pathology
- • Pregnancy
Recommended Props
BlocksWall