Forearm Stand

Category: Inversion Level: Advanced Sanskrit: Pincha Mayurasana

Step-by-Step Guide

Begin in Dolphin Pose

Walk feet in until hips are over shoulders

Kick one leg up and draw the second to meet it

Stack feet over hips, over shoulders

Press forearms firmly, spread fingers

Hold 5–15 breaths, practice near wall first

Advanced inversion that builds tremendous shoulder and core strength. Develops spatial awareness and confidence.

Use a wall until your balance is solid. Practice with a teacher. Avoid if you have shoulder, neck or back injuries.

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Q: How long does it take to achieve Forearm Stand?

Typically 6 months to 2+ years of consistent practice building shoulder strength, core stability and comfort with inversions.

Watch step-by-step demonstrations on YouTube.