Forearm Stand (Pincha Mayurasana): Video Tutorial & Yoga Guide
| Workout | Forearm Stand (Pincha Mayurasana) |
| Primary Muscle Group | Shoulders |
| Secondary Muscle Group | Abs, Traps |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Balance and Strength |
| Exercise Type | Yoga |
| Difficulty | Advanced |
Forearm Stand (Pincha Mayurasana): Video Tutorial & Yoga Guide
Forearm Stand (Pincha Mayurasana): Step-by-Step Guide
- Step 1: Start in a tabletop position on your hands and knees. Lower your forearms to the floor with your elbows directly under your shoulders. Interlace your fingers or keep your palms flat on the ground.
- Step 2: Tuck your toes under and lift your hips up into a Dolphin Pose. Straighten your legs as much as you can while keeping your core engaged and your shoulders strong.
- Step 3: Walk your feet closer to your body to bring your hips over your shoulders. Focus on building strength in your forearms and shoulders while keeping your neck relaxed.
- Step 4: Shift your weight forward slightly. Lift one leg off the floor, keeping it straight. Kick gently with the other leg to lift both legs overhead. Use your core to stabilize as you come into the full inversion.
- Step 5: Hold the pose for a few breaths. Keep your legs togClaude and your body aligned. Lower your legs slowly and return to the Dolphin Pose. Rest in Child’s Pose after practicing. Great job—you’re building strength and balance!
Forearm Stand (Pincha Mayurasana): Overview
Forearm Stand (Pincha Mayurasana) is an advanced yoga inversion that strengthens your shoulders, arms, and core. It improves balance, flexibility, and body awareness. This pose challenges your strength while helping you feel confident and empowered.
Forearm Stand (Pincha Mayurasana): Benefits
Forearm Stand builds shoulder strength, core stability, and upper body control. It improves your balance and flexibility while boosting your focus and concentration. This pose also enhances circulation and brings a sense of calm and clarity.
Forearm Stand (Pincha Mayurasana): Pro Tips & Advanced Techniques
- Engage Your Core: Tighten your core muscles to help stabilize your body during the inversion.
- Press Through Your Forearms: Push firmly into the floor to keep your shoulders strong and steady.
- Start Against a Wall: Practice with a wall behind you for support as you learn the movement.
- Focus on Alignment: Keep your hips, shoulders, and feet in a straight line for balance.
Forearm Stand (Pincha Mayurasana): Progression Plan
Beginner
Intermediate
Advanced
Forearm Stand (Pincha Mayurasana): Frequently Asked Questions (FAQs)
What muscles does Forearm Stand work?
+It strengthens your shoulders, arms, core, and back.
Can beginners try Forearm Stand?
+Yes, but start with preparatory poses like Dolphin Pose and practice against a wall for support.
How does Forearm Stand improve balance?
+It challenges your body to stabilize using your shoulders and core while upside down.
How often should I practice Forearm Stand?
+Include it 1-2 times a week as part of your yoga routine.
What mistakes should I avoid?
+Don’t collapse into your shoulders or overarch your back. Focus on engaging your core and pressing through your forearms to stay aligned and steady.
