Forearm Stand

Pincha Mayurasana

PEEN-chah my-oor-AH-sah-nah

An elegant arm balance also known as Feathered Peacock Pose that builds exceptional shoulder stability and balance. Forearm Stand inverts the body on the forearms, requiring strong shoulders, open armpits, and a well-engaged core. It develops the upper body strength and proprioceptive awareness needed for advanced inversions, and it offers the energizing benefits of being fully upside down.

How to do Forearm Stand

1. Begin in Dolphin Pose near a wall for safety. Set your forearms parallel on the mat with elbows directly under the shoulders, pressing your palms flat or interlacing the fingers.
2. Walk your feet in toward your elbows as close as possible, bringing your hips high over your shoulders. Keep pressing the forearms firmly and evenly into the mat.
3. Lift one leg high toward the ceiling, then use a controlled kick or hop with the bottom leg to bring both legs overhead. Avoid swinging wildly -- use core engagement to draw the second leg up.
4. Once inverted, stack your hips directly over your shoulders and your ankles over your hips. Engage your core strongly, squeeze your inner thighs together, and reach up through the balls of the feet.
5. Press the forearms down actively to lift away from the floor, keeping the shoulder blades firm on the back. Hold for five to ten breaths, then lower one leg at a time with control.

Benefits of Forearm Stand

• Strengthens the shoulders, arms, and upper back
• Builds core stability and full-body coordination
• Improves balance and proprioception
• Opens the chest, shoulders, and hip flexors
• Builds confidence and mental focus

Muscles Engaged

Modifications & Variations

• Practice at a wall, walking feet up the wall to build confidence
• Place a block between the hands to prevent the elbows from splaying
• Use a strap around the upper arms at shoulder width to maintain alignment

Cautions

• Avoid with shoulder, neck, or back injuries
• Not recommended with uncontrolled high blood pressure or glaucoma
• Use caution with wrist or elbow injuries