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Forearm Stand | Pincha Mayurasana
Forearm stand is quite an impressive inversion that strengthens the shoulders, arms, and back. It requires a great deal of shoulder strength and mobility. It stretches the neck, chest, and shoulders while improving sense of balance. Pincha mayurasana translates to feathered peacock pose and is often called "pincha" for short. Make sure to warm up before attempting this asana, especially the shoulders.
Sanskrit: Pincha Mayurasana
Drishti: between the forearms or slightly forward above fingertips
Counterpose: child's pose
Materials
- Yoga mat
- Wall for support
Instructions
- Start in dolphin pose facing the wall for support. Your fingertips should be about a foot away from the base of the wall with forearms parallel to each other, shoulder width apart. You can keep the palms down on the floor or use other variations such as interlacing fingers or prayer hands position.
- Broaden the shoulder blades against your back and press the forearms actively down on the mat. Keep your drishti and begin to shift your weight forward. Bend the knee of your dominant leg to prepare for kick ups.
- Step the bent knee as close to your body as you can to stack the hips above the waist. Keep the other leg active and extended through the heel. Inhale and start making small hops, using the bent knee as as a sort of spring. Keep making small hops until you build more and more strength to make bigger leaps. Take your time even if you have to stay in this step for a little while. Avoid kicking with momentum and hitting the wall hard. Instead, kick with awareness and control.
- Sweep your less dominant leg up right toward the wall, allowing your other leg to lift up and follow. Straighten the other leg as it reaches the wall. Squeeze the thighs together to help the legs stay up and straight.
- Keep practicing and then slowly move the one foot a few inches off the wall, switching with the other foot until you can find more balance and keep both feet off the wall. After doing so, start moving farther and farther away from the wall altogether based on your comfort level.
- To release, split the legs and then lower one leg first then the other. Rest in child's pose for a moment and slowly rise up.
Notes
Modification: For more challenge, create shapes with your legs such as stag, splits, or bow and arrow. You can also hold a block between your hands or practice with a yoga wheel.
Preparatory poses: downward facing dog, chaturanga, cow face, cat and cow, dolphin, headstand
Follow-up poses: downward facing dog, child's pose, savasana