Arm Balances for Strong Hamstrings

Here is a list of Arm Balances that require strong hamstrings:

Uddayana Uttana Pristhasana (Flying Lizard)
Mayurasana (Peacock Pose)
Utpluti Dandasana (Floating Staff Pose)
Ardha Padma Vasisthasana (Half Lotus Side Plank Pose)
Shiva Pose (Reclining Bird of Paradise Pose)

Here are instructions for each pose:

Uddayana Uttana Pristhasana (Flying Lizard Pose):
- Begin in a low lunge position, with your right foot forward and your left leg extended straight back.
- Place both hands on the inside of your right foot, framing it.
- Start to shift your weight forward onto your hands.
- Bend your elbows and lower your chest toward the ground.
- Engage your core and lift your back leg off the ground, bringing your left foot towards your buttocks.
- Keep your gaze slightly forward to help with balance.
- Hold the pose for a few breaths, then carefully release and return to the low lunge position.
- Repeat on the other side, with your left foot forward.
Mayurasana (Peacock Pose):
- Begin by sitting on your heels with your knees slightly apart.
- Place your hands on the ground in front of you, shoulder-width apart, fingers pointing towards your body.
- Bend your elbows and lean forward, bringing your torso between your arms.
- Press your palms firmly into the ground and lift your legs off the ground, straightening them behind you.
- Engage your core muscles to keep your body stable.
- Hold the pose for a few breaths, then gently lower your legs back to the ground and release.
Utpluti Dandasana (Floating Staff Pose):
- Start by sitting on the floor with your legs extended in front of you.
- Place your hands on the floor beside your hips, fingers pointing forward.
- Engage your core and lift your legs off the ground, balancing on your buttocks and hands.
- Keep your spine straight and your legs parallel to the ground.
- Hold the pose for a few breaths, then lower your legs back to the ground and release.
Ardha Padma Vasisthasana (Half Lotus Side Plank Pose):
- Begin in a side plank position with your right hand on the ground and your body in a straight line.
- Bend your left knee and place your left foot on your right thigh, bringing your left heel towards your right hip.
- Lift your left arm towards the ceiling, stacking your shoulders.
- Engage your core muscles to stabilize your body.
- Hold the pose for a few breaths, then gently release and switch sides.
Shiva Pose (Reclining Bird Of Paradise Pose):
- Begin lying on your back with your knees bent and feet flat on the floor.
- Extend your right leg straight up towards the ceiling.
- Reach your right hand through your right leg and clasp your right big toe.
- Straighten your left leg along the mat.
- On an exhale, open your right leg out to the side, coming into a split position.
- Keep your shoulders relaxed on the mat.
- Hold the pose for several breaths, then switch sides and repeat.

These are all advanced yoga poses that require strength, flexibility, and balance. Practicing them regularly can improve overall physical fitness and mental well-being.

In those poses a key point is active hip joints either in extension or flexion, either in inside or outside rotation, legs either in adduction or abduction. When your hip joints are strong it uplevels your energy, your skills in poses, you will feel healthy!

First do a lot of preparation with various hip joints stretches, before playing with those poses!

Remember: You can only start from where you ARE, but you can only go where you want to BE! It's practical and will happen! That's how you reprogram your body, by practice, practice, practice! This is also a general life hack for success progress! You can change everything with any kind of practice! If arm balances are your dream, you can only do a little day by day. You will discover you have more strength that you believed.