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Step-by-step guide to Adho Mukha Vrksasana (Full Arm Balance)


Pixie takes a detailed look at how to kick yourself up into full arm balance (Adho Mukha Vrksasana). A great step-by-step explainer for those that struggle with getting all the way up into this inversion.

Step-by-step guide to Adho Mukha Vrksasana (Full Arm Balance)

How to get up into Adho Mukha Vrksasana (Full Arm Balance)

This is a great video for those who cannot quite find the confidence to get up into the full pose. It can be daunting to go upside-down and this video is intended to help you as you move through each stage.

We start off slowly, walking through some preparatory poses which help to build extension through the arms, shoulders, and ribcage. We work with Adho Mukha Svanasana (Dogpose) in the same way to allow you to feel the connection of the arms to the waist.

We move to do full arm balance preparation, walking the legs up the wall. This helps to strengthen the upper back and shoulders and build confidence as you work towards the full pose. We demonstrate this both with and without a belt for support.

We then look at how to build the actions you need in order to push yourself towards the wall: how to set up your hands, keeping your legs primed, and how to start to feel the momentum towards the full pose.

Pixie guides you through the use of a belt to prevent the elbows from collapsing and how to use a bolster to provide some extra back support and confidence when kicking up.

The video can be practiced as one full sequence or you can repeat the section of it that applies best to your level of experience and confidence.

Equipment required

  • Mat
  • Bolster
  • Belt