Mastering Arm Behind Head Pose: Perfecting Your Form

Written by Daisie Team

Published on 11 July 2023 6 min read

Step into your comfort zone and untangle the web of yoga poses with the "arm behind head pose". Conquer your fear, ease into the pose and let's explore the world of yoga together, starting with the basics!

Introduction to Arm Behind Head Pose

Before we delve into the nitty-gritty details, let's unravel the mysteries of the arm behind head pose. With its roots in the ancient practice of yoga, this pose is a fantastic way to improve flexibility, enhance balance, and boost your overall health.

The Basics of the Pose

Performing the arm behind head pose may seem like a daunting task, but let me assure you, it's simpler than it looks. Start by standing straight, and then raise your arm above your head. Next, bend your elbow so that your hand reaches down towards your back. Voila! You've just completed the basic form of the arm behind head pose. Remember: balance and control are key here.

Benefits of the Pose

Now, you might be wondering: why bother with this pose? Well, the arm behind head pose has a multitude of benefits. It's a fantastic way to stretch your shoulders and upper back, reducing tension and stress in these areas. Plus, it promotes good posture. And that's just the tip of the iceberg—this pose also aids digestion and stimulates the thyroid gland. Talk about a win-win!

Common Mistakes

As with any yoga pose, it's easy to slip into bad habits. Here are a few common mistakes to watch out for when doing the arm behind head pose: not keeping your back straight, straining your neck, or not fully extending your arm. Don't worry, though; with practice and patience, you'll perfect your form in no time.

Setup Your Mat

Now that you're familiar with the arm behind head pose, it's time to set up your mat. After all, every artist needs a canvas, and for you, that canvas is your yoga mat.

Choosing the Right Mat

Choosing the right mat can make a world of difference. Look for one with the right amount of cushioning—too much, and you'll have trouble balancing; too little, and you might feel uncomfortable. Consider a mat made from eco-friendly materials, like the Manduka PROlite, which also offers excellent grip to help you maintain your arm behind head pose.

Positioning Your Mat

Positioning your mat properly is just as important. Find a spot with plenty of space, away from furniture or other potential hazards. You'll want enough room to extend your arms fully in all directions. Make sure the surface beneath your mat is flat and stable to prevent slipping or tripping.

Prepare Your Space

Finally, it's time to prepare your space. Make it a sanctuary. You could light a scented candle, like the popular lavender and chamomile candle from Yankee Candle, or play some calming music in the background. The key is to create an environment that allows you to focus solely on your arm behind head pose.

Prepare Your Body

Now that your mat and your space are ready, it's time to prepare your body for the arm behind head pose. It's not just about getting into the pose, but about preparing your body to move into, hold, and release the pose comfortably and safely.

Warm Up Exercises

Think of your body as an engine—it needs a good warm-up before it can run smoothly. Start with some simple exercises like neck rolls, shoulder shrugs, and arm circles. These exercises will engage the muscles you'll use in the arm behind head pose and get the blood flowing.

Stretching Your Muscles

Next, focus on stretching your muscles, particularly those in your arms, shoulders, and upper back. Try exercises like the cross-body shoulder stretch or the overhead tricep stretch. Remember to hold each stretch for at least 30 seconds for maximum benefit. These stretches will improve your flexibility, making it easier to achieve the arm behind head pose.

Focus Your Mind

Last but certainly not least, don't forget to prepare your mind. Yoga is as much about mental discipline as it is about physical strength and flexibility. Practice some deep breathing exercises to clear your mind and improve your focus. This mental preparation will enable you to maintain the arm behind head pose longer and with greater ease.

Enter the Pose

With your body warmed up and your mind focused, you're now ready to step into the arm behind head pose. Follow these steps to ensure you're doing it correctly and safely.

Position Your Body

Begin by standing tall with your feet hip-width apart. Keep your shoulders relaxed and your spine straight. This upright position is the starting point for the arm behind head pose and helps maintain balance throughout the pose.

Raise Your Arm

Extend your right arm upwards towards the sky, letting your palm face towards your left. This is the first step in getting your arm behind your head.

Bend Your Elbow

Now, gently bend your elbow, allowing your hand to move towards the back of your head. Your palm should be touching the back of your head and your fingers pointing downwards. This is the half-way point in the arm behind head pose.

Reach Behind Your Head

Finally, by keeping your elbow bent, slowly slide your hand down towards your upper back. Your arm is now fully behind your head. Congratulations, you've just done the arm behind head pose! Now, it's time to hold and enjoy the pose.

Hold and Release the Pose

Now that you've entered the arm behind head pose, let's focus on holding it correctly and releasing it safely. This part is just as important as getting into the pose.

Maintain Your Balance

While holding the arm behind head pose, it's vital to maintain balance. Keep your feet firmly planted on the ground and your body centered. Remember, balance is not just physical—it also involves a calm and focused mind.

Breathe Deeply

Deep, controlled breathing is key to any yoga pose, including the arm behind head pose. Inhale slowly as you stretch, and exhale as you hold. The breath acts as an anchor, keeping you grounded and present in the moment.

Release the Pose

Releasing the pose is just as important as entering it. To safely exit the arm behind head pose, straighten your arm upwards towards the sky again, before gently bringing it down to your side. Repeat the pose with your other arm to ensure balanced strength and flexibility.

Improve and Perfect Your Form

Mastering the arm behind head pose doesn't happen overnight. It takes time, practice, and patience. Here are some tips on how you can improve and perfect your form over time.

Practice Regularly

Consistency is key in yoga. Make the arm behind head pose a regular part of your routine, and you'll see improvement over time. Remember, it's not about how fast you progress, but about the journey itself. How about setting a goal to practice this pose every day for the next month? You might be surprised at how much you can improve in just a short time!

Seek Professional Guidance

While blogs and videos can be helpful, nothing beats the guidance of a qualified yoga instructor. Consider signing up for a class at your local yoga studio, such as Yoga Haven in San Francisco, California. Having an expert watch and correct your form can make a big difference in your progress. Plus, you'll have the chance to ask questions and get personalized advice.

Listen to Your Body

Finally, remember to always listen to your body. If the arm behind head pose causes discomfort or pain, take a step back. It's OK to modify the pose or use props like a yoga strap to help you stretch more comfortably. Remember, yoga is not about forcing your body into poses, but about finding a balance between challenge and relaxation. So, take it slow, listen to your body, and enjoy the journey of mastering the arm behind head pose.

If you're looking to perfect your form and take your arm-behind-head pose to the next level, be sure to check out the workshop 'Expressing Your Unique Artistic Vision' by Michael Ryan. This workshop will not only help you in mastering the pose, but also guide you in expressing your unique artistic vision through your practice.