Chinstand
Maya - Pose Assistant
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Benefits
An advanced pose combining an arm balance and a deep backbend, Chinstand builds significant strength in the arms, shoulders, chest, and back, enhances balance, fully opens the front body, and provides an energizing effect.
Practice Guide
Begin in a tabletop position, then lower to your forearms as in Dolphin Pose.
Walk your feet closer to your elbows, lifting your hips.
Gaze slightly forward. Extend one leg up towards the ceiling.
Bend your elbows, keeping them close to your body, and begin to shift your weight forward, allowing your chin and chest to come towards the floor.
Push strongly into your hands (which are flat on the floor, fingers spread, near your chest/shoulders), and lift your second leg up. Alternatively, kick up from Dolphin with bent elbows.
Engage your core and glutes to lift your legs higher, arching your back. Keep elbows tucked in.
To exit, gently lower one leg, then the other, and press back to Child's Pose.
Modifications
Use blocks under shoulders for support initially
Practice near a wall for balance
Keep one knee tucked towards chest initially
Focus on chest and chin placement before lifting both legs
Safety Notes
⚠Neck injury
⚠Shoulder injury
⚠Back injury
⚠High blood pressure
⚠Pregnancy
⚠Glaucoma
⚠Recent eye surgery
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.