How to Do the Perfect Forearm Stand (Pincha Mayurasana) - Complete Guide

Want to master Forearm Stand — the graceful inversion that builds shoulder strength and conquers fear? You're in the right place.

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

  1. Forearm Foundation:Place forearms parallel on floor, elbows shoulder-width apart
  2. Head Position:Keep head neutral, not resting weight on head
  3. Walk Up:Tuck toes, walk feet closer to elbows, hips over shoulders
  4. Kick Up:Lift one leg, then push off ground leg to invert
  5. 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

  • Forearm placement and elbow positioning
  • Shoulder alignment over elbows
  • Hip stacking and core engagement
  • Leg position and balance control
  • Preparation readiness and safe progression
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