Technically this page lists upper body balances (any pose where only parts of your body above the waist are touching the floor), but I think that’s a term I made up, so we’re calling it arm balances & inversions for now.
Format: English (alternative names) | Sanskrit if it’s a yoga pose
Hand balances
Legs on arms
Crow family
Crane | Bakasana
- this and crow are sometimes considered the same pose, but the main difference is that in crane, arms should be straight
Side crow | Parsva bakasana
- easier with hip on arm, but ideally off
- bent or straight legs
- “fallen” variation where side of head touches the ground
One legged crow | Eka pada bakasana
Other – Symmetrical
Shoulder pressing pose | Bhujapidasana
Firefly | Titibasana
Wide leg sit arm balance
- I’ve only seen this as a transition in rocket yoga, when you come down from Prasarita onto the floor. Placing hands between your legs slowly lower until feet can lift just before you sit on the ground.
Other – Asymmetrical
Flying split | Eka pada Koudinyasana I
- means pose dedicated to sage Koudinya
- one leg on opposite arm (eg right leg on left arm, left leg in air)
Flying split | Eka pada Koudinyasana II
- same leg on arm (eg right leg on right arm, left leg in air)
Flying lizard | Uttan Pristhasana
- similar to above, but with front leg wrapped around the arm
Eight angle pose | Astavakrasana
- shoulder hug variation
Flying pigeon | Eka pada galavasana
Grasshopper (or dragonfly)| Maksikanagasana
Fallen angel pose | Devaduuta panna asana
- side of head is usually lightly touching the ground here, but there shouldn’t be much weight on it.
Seat lifts
I’m grouping these together because the basic mechanic is 1) sit in a certain pose and 2) lift.
Symmetrical
Scale pose | Tolasana (Utplutih in ashtanga)
- hands inbetween legs or outside
- one leg straight variation
Pendant | Lolasana
L-sit (or celibate’s pose) | Bramcharyasana
Asymmetrical
Elephant’s trunk pose | Eka hasta bhujasana
- leg over shoulder
Marichyasana arm balance
- I’ve only seen this as a transition so far. Sit in Marichyasana A, get your arm under your bent leg, and lift.
Rocket L-sit variation
- Not sure if this has a better name, but it’s a pose commonly done during rocket yoga. While sitting, one hand is between thighs and the other outside. Then lift.
Leg behind head
One leg behind head | Eka pada sirsasana
Legs behind head | Dwi pada sirsasana
Moon bird pose | Chakorasana
Handstand
- leg variations: straight, wide, split…
Other
Peacock | Mayurasana
- lotus variation
Forearm balances
Baby crow | Bala bakasana
Lotus forearm pose | Karandavasana
Forearm balance (or feathered peacock) | Pincha mayurasana
- different leg variations
- scorpion variation (back bent)
Half-and-half balances (on one forearm and other hand)
These are often referred to as “funky” or “silly” <pose name>, so I’ll use that here too. I’ve listed common ones below, but you could try this approach with other balances too.
Headstands
Bound hand headstand| Baddha hasta sirsasana
- A: Supported headstand | Salamba sirsasana, or also just called Sirsasana : forearms are one the floor forming part of a triangle, hands are clasped and supporting the head
- B: arms clasped in front of the head
- C: arms like in pincha, but head on the floor
- D: hands on shoulders/neck
Free hand headstand | Mukta hasta sirsasana
- Or other leg variations
Other inversions
Supported shoulderstand | Salamba sarvangasana
- lotus or other leg variations
Chinstand (or cheststand) | Viparita chalabasana (also called Ganda Bherundasana or Formidable Face Pose)
