Hands and Knees Balance Yoga Pose

Hands and Knees Balance Yoga Pose is a balance pose that targets the abs and hamstrings and is ideal for yogis and yoginis at all levels.

ajna – the third eye chakra
related poses
How To Do Hands and Knees Balance Yoga Pose
  1. Begin by entering the Cow Pose (Bitilasana), back flat and neutral. Your arms should be straight with wrists positioned directly below the shoulders, calves perpendicular to the ground and knees directly below the hips.
  2. Exhale and extend your right leg behind you, lifting the knee off of the ground and placing the ball of the foot and toes on the mat. Extend through the leg, pushing out through the heel and flexing the foot.
  3. Inhale, lifting the right foot off the mat and your leg into the air slowly and smoothly, bringing the right leg parallel to the floor. Keep your arms and left leg stationary, taking care not to lift or drop either one of your hips. Your hips and shoulders should remain even throughout the pose. Remember to take controlled breaths as you hold your balance.
  4. With another inhalation, lift your left arm until it is also parallel to the ground, stopping around shoulder-level. Evenly distribute your weight between your left knee and right hand, keeping your hips and shoulders as even as possible. Be sure to create space around your neck and ear, avoiding bringing the arm too close and crowding the side of your head. Keep your shoulder pulled back and your neck long, head neutral with eyes gazing down at the floor.
  5. Hold this pose for several breaths, 30-60 seconds if possible. To come out, lower your hand back to the floor under your shoulder and bring the knee back down under the hip, reentering Cow Pose. Repeat all steps with the other side.
  • Breathe deeply through each step. When trying to stay balanced, it’s a common habit for people to hold their breath without realizing it. Concentrate not only on balance, but also on taking deep, steady breaths.
  • Do not perform if you have wrist, knee, back or spinal injury.
  • Keep the spine, hips and shoulders lifted evenly, being sure not to raise any too high or allow any to sink.

Keep your ab muscles active throughout the pose to increase core muscle strength.
To deepen the pose, bend the knee of the raised leg and draw the foot toward the buttocks. Reach the lifted arm back, wrapping your hand around the top of the foot. Hold this pose for 30 seconds, or open up the chest toward your raised arm and turn your face the same direction, then hold the pose.

Stretches & Strengthens

All Muscles: Abs, shoulders, hamstrings, biceps

Target Muscles: Abs, hamstrings

Health Benefits of Hands and Knees Balance Yoga Pose
  • Can relieve symptoms of anxiety and depression.
  • Relieves stress and tension.
  • Improves balance and focus.
  • Strengthens spine and core muscles.

Sanskrit Name & Meaning

Sanskrit Name & Meaning


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History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?