Pose library›Inversion
Advanced · Inversion

Forearm Stand
Pincha Mayurasana

An advanced inversion balancing on the forearms with strong shoulder elevation and core control.

Instructional illustration of Forearm Stand
LevelAdvanced
Pose typeInversion
Primary focusShoulders, Balance

How to practice Forearm Stand

  1. Set forearms parallel with elbows under shoulders.
  2. Lift into Dolphin Pose and walk the feet forward.
  3. Kick or float one leg upward with control.
  4. Bring the legs together only when the shoulders remain stable.

Practice tips

  • Practice at a wall with qualified guidance.
  • Master Dolphin Pose first.
Practice note: Advanced practice only; avoid with neck, shoulder, eye or blood-pressure concerns.
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