Forearm Stand

The Forearm Stand (Pincha Mayurasana) might look like a gravity-defying feat, but don’t let its acrobatic flair intimidate you—this pose is all about balance, strength, and a dash of courage.

It’s the perfect blend of core engagement and shoulder stability, making it a favorite among yogis looking to elevate their practice, literally and figuratively.

Pose details

How to do the Forearm Stand pose

Before attempting Forearm Stand (Pincha Mayurasana), it’s beneficial to warm up with poses that open the shoulders, strengthen the core, and engage the arms, such as Dolphin Pose, Plank variations, and Shoulder Openers.

Once you’re ready, follow these steps:

1. Begin in Dolphin Pose: Start on your hands and knees. Lower your forearms to the mat, ensuring your elbows are shoulder-width apart. Interlace your fingers or keep your palms flat on the floor. Tuck your toes and lift your hips up and back, coming into Dolphin Pose. Your body should form an inverted “V” shape.
2. Align Your Forearms: Make sure your forearms are parallel to each other if your palms are flat, or keep your hands clasped if you prefer. Press firmly into your forearms and spread your fingers wide to create a stable base.
3. Walk Your Feet In: Slowly walk your feet toward your elbows, keeping your hips lifted high. The closer your feet get to your elbows, the more your hips will stack over your shoulders, which is crucial for balance.
4. Lift One Leg: Shift your weight slightly forward and lift one leg up toward the ceiling. Keep this leg straight and engaged, pointing your toes. This will help you find your center of gravity.
5. Hop Up: With control, take small hops with your grounded foot, aiming to lift both legs up. Engage your core and keep your gaze between your hands or slightly forward. Use the strength of your shoulders and core to stabilize.
6. Find Balance: Once both legs are up, bring them together and point your toes. Keep your body in a straight line from your forearms to your toes. Engage your core and press firmly into your forearms to maintain balance.
7. Hold the Pose: Stay in Forearm Stand for five to ten breaths or as long as comfortable. Focus on maintaining a steady breath and keeping your body aligned.
8. Come Down Safely: To exit the pose, slowly lower one leg at a time back to the mat, returning to Dolphin Pose. Rest in Child’s Pose for a few breaths to release any tension in your shoulders and back.

Modifications

If Forearm Stand feels a bit too intense, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use a wall: Practice with your forearms a few inches away from a wall. This will give you the support you need to find balance and build confidence. You can kick up gently and let your feet rest against the wall.
• Try Dolphin Pose: Start with Dolphin Pose to build the necessary shoulder and core strength. This pose mimics the arm position of Forearm Stand but keeps your feet on the ground, making it a great preparatory step.
• Use a strap: Loop a yoga strap around your upper arms, just above the elbows. This will help keep your arms shoulder-width apart and prevent them from splaying out, providing more stability.
• Work on L-pose: Practice L-pose at the wall by placing your feet on the wall and walking them up until your body forms an L shape. This helps you get used to the inverted position and strengthens your core and shoulders.
• Focus on alignment: Before attempting the full pose, ensure your forearms are parallel and your shoulders are stacked over your elbows. Engage your core and keep your gaze between your hands to maintain proper alignment and balance.

Safety tips

• Warm up properly with poses like Dolphin Pose or Downward Facing Dog to prepare your shoulders and core.
• Engage your core muscles. This will help stabilize your body and protect your lower back.
• Keep your elbows shoulder-width apart. This alignment is crucial to prevent strain on your shoulders and neck.
• Avoid kicking up too forcefully. Use controlled movements to lift your legs, reducing the risk of falling or injury.
• Breathe steadily and evenly. This will help you maintain balance and stay calm in the pose.
• Exit the pose with control. Lower one leg at a time to the ground to avoid any sudden movements that could lead to injury.

Similar yoga poses

Dolphin Pose (Ardha Pincha Mayurasana)

This pose is a great preparatory step for the Forearm Stand. It strengthens the shoulders and core while providing a gentle inversion.

Headstand (Sirsasana)

Another inversion that requires strong shoulders and core stability. It helps build the necessary strength and balance for mastering the Forearm Stand.

Handstand (Adho Mukha Vrksasana)

This advanced inversion also demands significant shoulder and core strength. Practicing Handstand can help develop the balance and control needed for Forearm Stand.

Scorpion Pose (Vrschikasana)

An advanced variation of the Forearm Stand, this pose involves bending the back and bringing the feet towards the head. It requires flexibility, strength, and balance, making it a natural progression from the Forearm Stand.

Crow Pose (Bakasana)

While not an inversion, this arm balance strengthens the shoulders, arms, and core, providing a solid foundation for more advanced inversions like the Forearm Stand.