PA-0123
At a glance
An arm balance wrapping both legs around the upper arms, thighs high on the shoulders, ankles crossing in front, chin working toward the floor. It asks for a specific combination of arm strength, hip flexibility, and balance that's worth building through its individual pieces first.
“Wrap the thighs high on the shoulders before you lean forward.”
Essence
The thighs need to sit high on the shoulders, close to the armpits, for this balance to have real leverage. Thighs sitting lower on the upper arms, further from that high position, make the whole pose considerably less stable and more dependent on raw arm strength alone.
Intention
To balance on the hands with both legs wrapped high around the shoulders, working the chin toward the floor.
What this pose develops
Physical
- •Significant shoulder and arm strength
- •Hip flexibility to wrap the legs high
- •Core control balancing the whole body on the hands
Mental
- •Trust in an unfamiliar, off-center balance
- •Patience with a pose that depends on several coordinated elements
Teaching concepts
- •Cueing the high thigh placement specifically, since it's the detail that most affects stability
- •Offering the wide-legged squat entry generously as the foundation this pose is built from
How to practise
- 1From a wide-legged squat, plant the hands on the floor shoulder-width apart.
- 2Bend the elbows slightly, and work each thigh high onto the corresponding upper arm, close to the shoulder.
- 3Cross the ankles in front of the body.
- 4Shift weight forward into the hands, lifting the feet off the floor.
- 5Work the chin toward the floor as the balance stabilizes.
- 6Hold briefly, breathing steadily, then release the feet back down with control.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Thighs positioned high on the shoulders, close to the armpits, not low on the upper arms.
- •Weight shifts forward into the hands as the feet lift.
- •Core engaged to control the balance, not relying on arm strength alone.
Breath
Steady breath, though the compressed position of this pose can make that really difficult. Short, controlled breaths that don't disturb the balance are more useful than deep ones.
Teacher’s eye
The thigh placement is the first thing to check. Thighs sitting low on the upper arms, rather than high near the shoulders, is the most common reason this pose feels unstable or inaccessible, more so than any strength or flexibility limitation.
Student practice
Reflect after practising:
- •Getting the thighs high on the shoulders, close to the armpits, matters more than how quickly you try to lift your feet.
- •This pose depends on several pieces coming together at once. If one isn't there yet, working it in isolation is more useful than forcing the full balance.
Common movement strategies
Rather than mistakes, you may notice:
- •Practice the wide-legged squat with the thighs positioned high on the shoulders, without lifting the feet, to build comfort with that specific placement before adding the balance.
Modifications
- •Blocks under the hands to create more space for the legs to lift.
- •Practicing with the feet staying on the floor, weight shifting forward without a full lift.
Props
Completion check
- ✓Release the feet back to the floor with control, coming back to a squat or seated position to rest.
Related poses
Prerequisites
Prepares for
Complements
Counterposes
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
More core & stability poses
See all →This pose is one piece. Sequence/OS is the whole class.
Sequence Shoulder-Pressing Pose into a full arc, teach it hands-free with Play Mode, and build your week of classes in one Sunday sitting.
Try it free for 7 days$30/month after trial. Cancel any time.