Forearm Stand
Forearm Stand , or Pincha Mayurasana , is an advanced yoga exercise that requires strong shoulders, core strength and balance. This inversion helps improve body control, strengthen the upper body and open the shoulders. It is an ideal exercise for those who want to master handstands and other inversions.
Correct form and technique
Follow these steps to perform the Forearm Stand :
- Start in Dolphin Pose with your forearms on the ground and your elbows shoulder width apart.
- Press your hands into the mat and keep your shoulders active as you walk your feet forward towards your elbows.
- From this position, lift one leg and then the other into the air.
- Find your balance and keep your body in a straight line while breathing calmly.
Common errors
Avoid these mistakes when performing the Forearm Stand :
- Collapsing shoulders: Keep the shoulders active to avoid collapsing to the floor.
- Arch in the back: Keep the core strong and avoid swaying the back to protect the lower back.
- For stiff hands: Remember to spread your fingers wide and push into the mat for stability.
Modifications and Variations
To make Forearm Stand more accessible, you can use the following modifications:
- Wall Support: Practice against a wall for extra stability while building strength and balance.
- Dolphin Pose: Start with Dolphin Pose to strengthen the shoulders and core before trying inversions.
- Using a strap: If your elbows slide out to the side, a yoga strap can help keep them in place.
Reps and sets
Hold Forearm Stand for 5-10 breaths and repeat 2-3 times during your yoga practice. Be sure to warm up the shoulders and core thoroughly, as it requires control and strength to maintain balance.
Breathing tips
Focus on deep breathing as you enter the pose and keep your breath steady as you maintain balance. This will help you stay stable and in control.