Twist Your Way Into Better Arm Balances

Twisting arm balances aren’t just for show. These poses require coordination. Your spine needs to rotate, your side body has to engage, your arms have to hold you steady, and your legs have to lift. ALL AT ONCE. It’s like trying to solve a Rubik’s cube while standing on a tightrope. It's no wonder even experienced yoga students sometimes get stuck here!

The good news is that you can teach your body how to twist smarter. Learning to create space in your spine, fire up your obliques, and coordinate your limbs turns arm balances from a battle into a challenge you can actually enjoy.

In this week’s article, I’m breaking down:

How we usually twist (and why it often fails).

Most of us approach twists the wrong way. We yank our torso around, use our arms to pull ourselves deeper, and hope everything somehow lines up. The result is a body locked into awkward, cramped positions.

In arm balances, this usually shows up as legs sliding off the arms, followed by an involuntary “WTAF?” moment. The natural reaction is to try twisting deeper by pulling harder with the arms, thinking that’s the solution. But it’s not. You don't need more rotation or strength, you need a better way to rotate.

How to twist smarter in arm balances.

Twisting in arm balances starts with technique, not force.

Begin by creating space in your torso. Lengthen through your spine before you twist to set a foundation for safe, stable rotation. Then activate your obliques to guide your torso gently into the twist. Your arms support and stabilize, they don’t do the pulling!

Try standing or seated twists without using your hands at all. You’ll notice how much more your core has to work to maintain the twist, and how naturally your spine begins to rotate when the movement comes from the torso.

In arm balances, this approach makes a huge difference. As you lift and rotate, your legs stay on your arms because the movement comes from your torso, not from yanking with the arms. Your core works efficiently, and your body stays connected from the center outward, rather than flailing in search of balance.

Practicing twists this way takes patience and focus, but over time your body learns the coordination needed for poses like Side Crow, Fallen Angel, Eka Pada Koundinyasana, and even Grasshopper (check out my full blog post on grasshopper!).

Drills to improve your twists.

Once you understand how to move from the torso instead of pulling with the arms, it’s time to put that into practice. These drills help train your spine, obliques, and core to work together so twisting arm balances feel stable rather than scary.

1. Torso-Led Seated Twists
   Sit tall with your legs crossed or in a comfortable seated position. Place your hands lightly on your knees or leave them off entirely. Inhale to lengthen your spine, then exhale and twist from your obliques, keeping the chest lifted. Hold for a few breaths, noticing how your torso initiates the movement rather than your arms. Switch sides and repeat.
2. Supine Knee Drops
   Lie on your back with knees bent and feet flat on the floor. Hug your knees into your chest and slowly lower them to the right, keeping your shoulders grounded. Pull the knees back to center and lower to the left. Use your core to control the motion.
3. Twisting Low Lunge
   Step your right foot forward into a low lunge and lift the left arm overhead. Reach your arm toward the ceiling as you twist your torso gently toward the front leg. Feel the stretch through your side body and spine. Use your front leg for stability, but let your twist originate from the core, not your shoulders. Switch sides.

Practicing these exercises regularly teaches your body how to rotate efficiently, engage the right muscles, and create stable, controlled twists.

The Takeaway:

Twisting arm balances aren’t about brute strength or forcing your body into a shape it’s not ready for. They’re about coordination, control, and letting your torso lead the movement. When you engage your obliques, create space in your spine, and allow your core to do the heavy lifting (rather than your arms), the poses start to feel achievable instead of impossible.

Each time you practice with intention, your body builds the awareness and strength needed to twist more efficiently, stay balanced, and prevent flailing. Ready to start flying your arm balances? Check out Yogi Flight School!

Want to see this in action?

Watch my mini yoga class for twists and put the principles into action!