Forearm Stand
Maya - Pose Assistant
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Benefits
Forearm Stand (Feathered Peacock Pose) is an advanced inversion and arm balance that builds significant strength in the shoulders, arms, upper back, and core. It improves balance, proprioception, stretches the shoulders, and builds confidence.
Practice Guide
Start in Dolphin Pose. Ensure elbows are shoulder-width apart (use strap if needed). Forearms parallel, palms flat, or hands clasped.
Walk feet closer to elbows, lifting hips high.
Gaze slightly forward between hands.
Lift one leg straight up towards ceiling (like Three-Legged Dolphin).
Bend knee of bottom leg slightly. Push off gently with bottom foot, kicking top leg up while strongly engaging core.
Find balance with both legs reaching towards ceiling. Press forearms firmly into floor, lift shoulders away from ears.
Engage core and legs fully. Keep body in a straight line if possible.
Hold, breathe. Exit: Lower one leg, then the other, with control. Rest in Child's Pose.
Modifications
Practice kicking up against a wall for safety.
Use an experienced spotter.
Kick up one leg at a time, focusing on control rather than momentum.
Practice Tuck Forearm Stand (knees drawn into chest).
Use a strap snugly around upper arms (above elbows) to prevent elbows from splaying.
Place a block between hands (longways) for alignment if palms are flat.
Safety Notes
⚠Acute back, shoulder, or neck injury
⚠Headache
⚠Heart condition
⚠High blood pressure
⚠Menstruation (traditionally avoided)
⚠Glaucoma or detached retina
⚠Pregnancy (unless highly experienced and with specific guidance)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.