Flying on your hands is one of the most liberating and freeing feelings we can do on our yoga mats.

But the journey to get to your first arm balance can be an intimidating and skeptical one.

Do you ever have these thoughts when trying to balance on your hands in your yoga class?

  • “I’m not strong enough.”
  • “Will I fall on my face?”
  • “I need more time to try this.”

If so, you’re not alone.

I had these thoughts. But I was motivated to learn.

After I found my first Crow Pose, feet flying in the air, the feeling of accomplishment and strength flooded over me.

I looked around the room to see if any other students had seen me fly, and of course, they didn’t, but I didn’t care. I knew what I could now do and that was the beginning of building my confidence in balancing on my hands and also to taking on challenges off my mat.

Yoga teaches us a lot about ourselves and to discover what we are made of, we have to show up and try.

We all have the strength to do advanced postures, but the trick is taking the time to discover your body and welcoming help to get you to your goal, on and off your mat.

If you’re ready to advance your practice, one of the successful ways to learn to arm balances or any other posture, is to practice at home on your own turf. This will give you the time and room to explore and see what your body needs.

So, let’s get flying!

Warm-up For Crow Pose (Bakasana)

Warm-up your mind.

  • Set an intention for why you want to learn to a specific posture. Is it to build strength? Advance your practice? Try something new?
  • When you know your motivation, it will keep you focused to accomplish your goal.

Warm-up your body

  • Do a few Sun Salutations to warm up your body and tune into your breath.
  • Practice a few core strengtheners such as classic sit-ups, plank, or Boat Pose (Navasana)
  • Insider tip: to fly on your hands, a lot of strength comes from your core! By firing up your core, you will then easily be able to tap into your strength when taking flight on your hands.

    How To Do Crow Pose (Bakasana) With And Without Blocks

    How To Do Crow Pose (Bakasana)

    First, use your triceps as a shelf for your knees to rest on. Bend your arms at 90 degrees.

    Use Blocks

    Plant your hands should distant apart and create the shelf with your triceps to rest your knees high on your arm. Place your feet on the block and shift your weight forward to rest your forehead down. 

    Use Blocks

    Draw your low belly in and begin to lift your feet off the block. Use the block under your head as support. This will help you get over your fear of falling forward.

    Time to Fly

    Find your foundation again, plant your hands should distant apart and draw your knees high onto your triceps. Gaze slightly forward and draw your belly in.

    Play around

    Play with lifting one foot and then the other to feel your weight on your hands. Remember to breathe and take your time.

    Balance and Breathe

    Press your hands into your mat and lift both feet. Keep your gaze forward and core engaged. Release into a forward fold.

    The most important part of learning to fly on your hands is to have patience and have the mindset of a beginner.

    Learn what your body needs to feel your weight on your hands and trust yourself. If you fall, you fall. But you’ll learn a lot with each attempt and how to adjust for the next time.

    Remember, we all have the strength to do advanced postures. The first step is to show and try. You’ll discover what you are capable of and tap into your inner strength and fire that is already there.

    Let your intention guide you and remember, yoga is a practice. It will take practice.

    Once you find the feeling of flying, you’ll be back in no time to soar to new heights each time on and off your mat.