Perfect Forearm Stand (Pincha Mayurasana) Technique
Forearm Stand (Pincha Mayurasana) is an elegant and challenging inversion that combines strength, flexibility, and mental focus. This pose requires significant shoulder mobility, upper body strength, and the courage to go upside down. Named after the peacock's feathers, this inversion builds confidence while strengthening the shoulders, arms, and core. ChAIron's AI coaching ensures proper preparation, safe progression, and optimal alignment to help you achieve this graceful pose.
Step-by-Step Form Guide
- Forearm Foundation: Place forearms parallel on floor, elbows shoulder-width apart
- Head Position: Keep head neutral, not resting weight on head
- Walk Up: Tuck toes, walk feet closer to elbows, hips over shoulders
- Kick Up: Lift one leg, then push off ground leg to invert
- Find Balance: Stack hips over shoulders, legs reaching toward ceiling
Common Mistakes to Avoid
- Allowing elbows to slide wider than shoulders
- Putting weight on head instead of forearms
- Attempting without adequate shoulder flexibility
- Kicking up too aggressively without control
- Not warming up shoulders and wrists properly
- Practicing away from wall when learning
AI Coaching Benefits
ChAIron's computer vision analyzes your Forearm Stand alignment in real-time, providing instant feedback on:
- Forearm placement and elbow positioning
- Shoulder alignment over elbows
- Hip stacking and core engagement
- Leg position and balance control
- Preparation readiness and safe progression
Benefits of Forearm Stand
- Builds incredible shoulder and arm strength
- Improves balance and proprioception
- Increases blood flow to brain and heart
- Enhances mental focus and confidence
- Strengthens core and improves posture
- Opens chest and stretches neck
Modifications and Variations
- Wall Support: Practice with back against wall for security
- Dolphin Prep: Build strength with dolphin pose variations
- Strap Around Elbows: Use yoga strap to keep elbows from sliding
- Chest Opening: Advanced: Add gentle backbend to legs