An arm balance is next in the primary series. Bhujapidasana, shoulder pressure pose, eventually can be jumped into from downdog after the vinyasa from the last Navasana pose. Tittibhasana (firefly) right into bhujapidasana. This may take years to achieve. In the meantime, jump or walk the feet just outside the hands. Stay in a yogi squat, malasana, or lower the hips and bend your arms to bring your hamstrings on top of your upper arms and flex your spine. Move your feet towards one another in front of your hands, eventually crossing right over left. Lift your feet, if possible, and stay there or bring the feet back through the arms, plantar flex your ankles, and lower your head and feet so they are both hovering just above the floor or place your chin down (full version) or rest your head on the mat. Engage your hamstrings and calves to lift your heels closer to your glutes and bring your attention to Mula and Uddiyana Bandhas. After five breaths, lift your head, uncross your feet, straighten your legs into firefly pose and fold them back to Crow (bakasana) and shoot back to chaturanga or just step back to plank and take your vinyasa. This pose strengthens your shoulders, abdominals and wrists. Have fun with this balancing posture!