An advanced arm balance where the body is held horizontally, legs extended out to the sides — requiring tremendous wrist strength, hamstring flexibility, and core stability.
Builds extreme wrist and arm strength, opens hamstrings dramatically, strengthens core, challenges coordination and mental focus
From a forward fold, squat deep. Thread arms under thighs, placing hands flat on floor. Shift weight into hands, lifting feet. Extend legs straight out to sides. Hold gaze forward. Lower feet slowly.
Build shoulder and wrist strength extensively before attempting. Practice with feet on blocks first. Core strength is essential — keep a strong hollow body shape.
Hold 3-5 breaths when achieved; practice preparations daily
Wrist injuries, shoulder injuries, hamstring tears, beginner practitioners