Forearm Stand (Pincha Mayurasana)

I love yoga so much! It is an exercise that is about more than just the physical but about the mental as well. Inversions are a great example of how those two really depend on one another. I try to practice one inversion every day for a week to truly see how it feels in my body and to get more comfortable in trying and doing that pose. This past week has been all about Forearm Stand aka Pincha Mayurasana.

In my very first attempt, I was at home doing Yoga With Adriene for her 30 day yoga journey Dedicate. After I finished the practice, I decided to give Forearm Stand a try as suggested by one of my best friends. Here’s how to get into the pose and some tips I’ve learned along the way.

Set Up For Success

  • Come down to lying on your belly.
  • Place your forearms down on your mat shoulder width distance apart.

**Make sure your shoulders are stacked directly above your elbows.**

  • Start to lift your hips towards the ceiling or sky and walk your feet towards your elbows as if you were coming into Downward Facing Dog.
  • Draw your shoulders down away from your ears to create space. This is called Dolphin Pose.
Dolphin Pose
  • Once you feel comfortable here, start to lift one leg up then maybe the other. Eventually, you’ll want to start to kick up.
  • Play around with kicking up to see how it feels in your body and also how it feels to have that weight distributed upside down.

  • Eventually you will be able to have both feet in the air!
  • Stacking is so important. Elbows, shoulders, hips then feet is how it should all be aligned to protect your joints starting out.
  • Be sure to lift up from your core.
Forearm Stand! My alignment isn’t perfect, but hey, I’m working on it!


  1. Use the wall for support!

When I first tried this pose, I didn’t do this. I started doing the kicks, and on my third kick up I flipped over and smacked the fan on our floor with my entire body! πŸ˜‚ Luckily, I didn’t get hurt, but you better believe I switched to using the wall. There is nothing wrong with using the wall and it doesn’t make you weak for using it each time either. It helps build trust within yourself and also guarantees you won’t do what I did and flip over.

2. Notice how it feels in your body

Wherever you are in your process notice how it feels and make adjustments where it feels best.

3. Use a block

Blocks are awesome! I used it to keep the space in between my arms because they have a tendency to inch together.

4. Trust yourself

The more you practice and listen to your body the easier this will become. Believe that you have the tools inside you already there.

5. Breathe

The most important in my opinion. Don’t forget to breathe friends. No matter where you are.

If you have tips of your own be sure to share!


6 thoughts on “Forearm Stand (Pincha Mayurasana)

  1. Alex! Just checked out your first post and I’m very impressed. It takes a lot of strength to pull this off. Keep up the good work πŸ‘πŸΎπŸ‘πŸΎ

    Liked by 1 person

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