Forearm Stand (Pincha Mayurasana)
Teacher featured in image: Tara Lee
Category: Inversion / Arm Balance
Difficulty: Advanced
Sanskrit/Pronunciation: Pincha Mayurasana (PIN-chah my-oor-AHS-uh-nuh)
Main Focus: Shoulders, Arms, Core, Balance
Props: Yoga Brick, Yoga Belt, Wall
Forearm Stand (Pincha Mayurasana) is an advanced inversion that builds strength through the shoulders, arms and core while developing balance, focus and body awareness. Practised with the forearms grounded and the legs extending overhead, the pose requires stability through the upper body and controlled engagement through the core. Forearm Stand can also be practised with Scorpion legs, bending the knees and allowing the feet to reach back towards the head, introducing a deeper backbend and requiring greater mobility through the shoulders and spine. The pose can be developed gradually using props, with a yoga belt helping to keep the arms aligned and a yoga brick supporting consistent spacing between the hands. Practising against a wall can also provide additional support and confidence while working towards balancing independently.
- Begin in Dolphin Pose, forearms shoulder-width apart, fingers spread
- Press down firmly through forearms and elbows, lifting shoulders away from ears
- Step one foot closer in, then kick the other leg up towards the ceiling, following with the second leg
- Engage the core, lengthen through the spine, and keep the gaze between the hands or slightly forward
- Find your balance, stacking hips over shoulders
- Hold for 3–8 breaths, then gently lower one leg at a time
- Strengthens shoulders, arms, and core
- Improves balance and coordination
- Increases body awareness and focus
- Opens the chest and stretches the front body
- Practise with the feet on a wall for support
- Kick up with one leg while the other remains bent for more control
- Use a yoga strap around upper arms to maintain shoulder width
- Avoid if you have recent shoulder, neck, or back injuries
Placing a yoga brick between the hands in Forearm Stand provides a clear reference point for hand and forearm positioning, helping to create a stable foundation. Position the thumb and index finger of each hand in an L-shape around the corners of the brick, gently pressing into it for support. This can help maintain consistent spacing between the hands and encourage stability through the forearms and shoulders as you lift into the inversion.
Bending the knees and allowing the feet to reach back towards the head creates a Scorpion leg variation of Forearm Stand, adding a deeper backbend to the inversion. Keep the forearms firmly grounded and the shoulders stable as the chest opens and the spine gradually extends. This advanced variation requires greater flexibility through the shoulders, spine and front body, alongside strong core control and balance.
Props to Support Forearm Stand (Pincha Mayurasana)
Props can help create a stronger and more stable foundation in Forearm Stand while developing confidence in the inversion. A yoga brick placed between the hands can support consistent hand and forearm positioning, while a yoga belt around the upper arms can help prevent the elbows from splaying outwards. A sticky yoga mat with good grip is also important for keeping the forearms securely grounded and reducing slipping as you lift into the pose.
