Forearm Stand
Pincha MayurasanaAn inversion balanced on the forearms with the body stacked vertically. Builds shoulder strength and the balance for deeper inversions.
- 01From Dolphin, set the forearms parallel and shoulder-width, elbows under the shoulders.
- 02Walk the feet in toward the elbows and lift the hips high.
- 03Gaze slightly forward between the hands.
- 04Kick one leg up and float the other to meet it, practising at a wall.
- 05Stack the hips over the shoulders and reach the legs to the ceiling.
- 01Press the forearms down hard the whole time.
- 02Keep the elbows shoulder-width, not splaying.
- 03Stack hips over shoulders, ribs knitted in.
- 01Letting the elbows slide wider than the shoulders — strap them to hold the width.
- 02Collapsing the shoulders toward the floor — keep pressing up and out of them.
- 03Overarching the lower back — draw the front ribs in and lengthen the tailbone.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.