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Forearm stand (Pincha Mayurasana)

Yoga / Popular

Work toward a balanced forearm stand.

What coaches agree on

  • Engage your core throughout, drawing the navel toward the spine, to hold the whole body as one connected, stable line.
  • Practice next to a wall, either to check your arm alignment or to catch your feet, while you build the strength and confidence to balance freestanding.
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  • Bring one leg up at a time, leading with your stronger or more flexible side, and let it find its balance before the second leg joins it.

Common mistakes

  • Letting the elbows slide or splay wider than shoulder-width once weight comes onto the forearms, instead of keeping them actively contained.
  • Letting the shoulders sink and the chest collapse down onto the arms, instead of pressing the forearms and palms into the floor to actively lift the torso away from it.