Forearm Balance – Pincha Mayurasana: Step-by-Step Guide

Forearm Balance, or Pincha Mayurasana, is an advanced arm balance pose that requires strength, stability, and control. It engages the shoulders, core, and arms, while providing a deep stretch to the spine. This inversion also helps improve focus and concentration. Here’s how to perform Forearm Balance with proper alignment and technique.

Step-by-Step Instructions:

1. Starting Position: Begin in an all-fours position with your knees directly under your hips and your shoulders directly above your elbows. You can take hold of your elbows with your opposite hands to ensure they are shoulder-width apart.

2. Forearm Placement: Place your palms flat on the floor, with your forearms parallel. Press down through your forearms and engage your hands by pressing down with your fingertips, slightly hollowing out your palms (this is called Hasta Bandha, or the hand lock).

3. Lift the Hips: Tuck your toes and lift your hips to the sky, coming into Dolphin Pose. Keep pressing the ground away with your forearms, firm your shoulder blades, and bring them down your back.

4. Arm and Shoulder Engagement: Externally rotate your upper arms, turning them outward while keeping your forearms rooted in the floor. Actively draw your forearms toward each other to engage your shoulders more deeply.

5. Step the Foot Closer: Step one foot closer to the middle of your mat and keep that knee bent. This helps you prepare for the next movement.

6. Hopping into the Pose: On an exhalation, press into the foot of the bent leg to lift your extended leg upward. Start with small hops to practice feeling the weight shift into your upper body.

7. Full Lift: As your body becomes stronger and you gain confidence, press into the foot of the bent leg with more energy to lift your extended leg fully. Eventually, you’ll be able to lift both legs up straight.

8. Maintaining the Pose: Once in Forearm Balance, press into the forearms and palms, draw your ribs in toward your spine, and engage your core by pulling your navel in. Lengthen your tailbone toward your heels and keep energy in the legs by internally rotating your thighs, extending through your heels or pointed toes.

9. Exiting the Pose: To come out of the pose, lower one foot down, followed by the other, back into Dolphin Pose. Bend your knees and rest in Balasana (Child’s Pose) for a few breaths before coming back up.

Beginner’s Tips:

• Build Strength: Before attempting Forearm Balance, build up strength in your shoulders and core by practicing Dolphin Pose for up to 20 breaths. This will help you prepare your body for the demands of the pose.

• Patience and Progression: Be patient and practice each step of the process. Mastering the basics of shoulder and core strength is key before advancing to the full expression of the pose.

• Wall Assistance: Use a wall to help build confidence in the pose. Practicing with a wall provides support and guidance as you work on balancing and strength.

• Watch Tutorials: For additional guidance, watch tutorials from experts like Katy Appleton and Anat Geiger to learn more techniques for building up to Forearm Balance.

Benefits of Forearm Balance:

• Strengthens the Shoulders, Arms, and Core: This pose strengthens the upper body, particularly the shoulders, arms, and core, helping to build overall stability and strength.

• Good Balancing Practice: Forearm Balance is an excellent pose for improving overall balance, requiring concentration and control.

• Improves Circulation: The inversion helps draw fresh blood into the upper body while stimulating drainage and circulation to the legs.

• Energizes the Body: This pose provides an energizing boost to both the mind and body, increasing focus and alertness.

Things to Watch Out For:

• Elbow Position: Ensure that your elbows are positioned directly under your shoulders before attempting to kick up into the pose. Keep your elbows pressed firmly into the floor, and be mindful of maintaining the strength and integrity of your foundation.

• Neck Alignment: Keep your head off the floor—look between or slightly in front of your hands. Avoid placing your head down as it can strain the neck.

• Leg Balance: Alternate the leg you lift first. One side may feel stronger than the other, but practicing both legs equally ensures better balance in the body.

• Health Considerations: If you have high blood pressure or glaucoma, avoid inversions where the head is lower than the heart. Additionally, there is some debate about whether it is safe to practice inversions during menstruation; it’s best to listen to your body or consult with a medical professional for personalized advice.

Variations to Try:

• L-Shape Variation with Wall Support: For an L-shape variation, bring the short edge of your mat to a wall. Measure the length of your legs by sitting in Dandasana (Staff Pose) with your feet against the wall. From there, come into Dolphin Pose with your heels resting against the wall, and walk your feet up the wall until your body forms a 90-degree angle, with your legs parallel to the floor. Practice lifting one leg and then the other to build confidence.

• Restorative Wall Version: If you’re looking for a more restorative version, practice the pose against the wall, gradually building up your balance. This can provide more stability and reduce the intensity while still allowing you to build strength.

Forearm Balance (Pincha Mayurasana) is an advanced pose that strengthens the shoulders, arms, and core, while improving balance and focus. It’s a great way to build confidence and body awareness. If you’re looking for yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re a beginner or an experienced practitioner, register for a class today or contact Serenev North York Yoga for more information.