How to build a sequence around a forearm stand

3 min read

Forearm Stand, or Pincha Mayurasana, is a challenging asana. This asana requires courage, the openness of heart, and self-trust.

Common barriers include fear of falling or even face-planting onto the mat. This asana requires core strength, arm strength, and forearm balance.

Other challenging asanas, such as Boat Pose, Side Plank Pose (Vasisthasana), Chair Pose (Utkatasana), and different challenging poses, help to strengthen and stretch your body, mind, and soul.


The Forearm Stand stretches the shoulders, neck, and chest, as well as strengthening the back and shoulders. Like all inversions, it improves balance and reduces stress.

How to modify Props

A block placed between your hands or forearms will help you squeeze the arms in and lift the shoulders and back while maintaining a firm foundation between the arms.

A strap placed around the triceps on the upper arm is another variation. The strap should be about the length of a shoulder to help align the arms and provide support.

Yoga Sequence around Forearm Stand

Forearm Stand preparation involves 10-15 rounds of Nadi Shodhana Pranayama, followed by three rounds of O Chanting.

Note: Hold each asana for 4 to 5 breaths or more if you feel it is necessary.

Begin in Mountain Pose. Focus on the roots of the feet, which will help to ground your body. Lift the sternum and open the heart to build confidence.

Slowly lift the arms and swan dive forward with a bend in the knees to move into Standing Forward Bend (Uttanasana). Allow the arms to remain heavy or transition into a rag doll.

The head is situated lower than the chest, which allows oxygenated blood to flow into the head. This improves concentration.

Mindfully step or lightly hop back with bent arms (to protect the lower back) into Four-Limbed Staff Pose (Chaturanga Dandasana) to build arm, shoulder, back, core, and leg strength.

Gently lower the legs, weight shifts to the shins, and arms extend forward for Child’s Pose (Balasana) to stretch the back and armpits.

For the more ambitious yogis out there, try the Baby Crow pose. It is a challenging and super fun baby arm balance.

Lift the hips to Downward-Facing Dog (Adho Mukha Svanasana) to transition into Dolphin Pose (Ardha Pincha Mayurasana) to create a solid foundation for the Forearm Stand.

Try lifting your leg and bending into your body. This will add strength to the practice.

Now it is time to lift into Forearm Stand (Pincha Mayurasana) – YOU DID IT! Great job!

To unwind, relax back into Child’s Pose (Balasana) with an arm twist, allowing one arm at a time to extend underneath the other arm to help stretch out the shoulders, chest, and back.

To counter-stretch the forearm stand, slowly shift into Staff Pose and then lift into Uan upward Plank ( Purvottanasana ) or Reversed Table Top Pose.

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