Arm BalancesBeginner
One-Handed Arm Balance
Eka Hasta Bhujasana
One-Handed Arm Balance slides one thigh over the matching arm and lifts the body on two palms, extending the free leg forward with precision.
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How to Perform
- 1
Sit with legs extended, bend the right knee, and snug the thigh high onto the back of the right upper arm.
- 2
Plant both palms beside the hips, fingers forward, and press through the hands to lift the hips slightly.
- 3
Engage the core, lean forward, and float the left leg straight out in front while the right thigh clamps the arm.
- 4
On an exhale straighten the elbows, lifting the seat until only the palms root you to the floor.
- 5
Hold for 3–5 breaths, lower with control, and repeat on the second side.
Benefits
- Strengthens wrists, triceps, and deep abdominal stabilisers.
- Improves hip mobility by externally rotating and hugging the bent leg.
- Builds balance confidence ahead of more complex arm balances.
Alignment Cues
- Shoulders stay level and away from ears
- Elbows straighten without locking
- Extended leg reaches parallel to the floor
- Gaze forward to stabilise balance
Common Mistakes
- • Thigh too low on arm
- • Not leaning forward enough
- • Collapsed core
- • Holding breath
Contraindications
- • Acute wrist or elbow injury
- • Sciatic flare-ups limiting hamstring extension
Recommended Props
BlocksBlanketStrap