Forearm Wheel
Maya - Pose Assistant
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Benefits
Forearm Wheel Pose (Inverted Staff) is an advanced deep backbend and inversion. It profoundly opens chest/shoulders, strengthens arms, legs, back, improves spinal flexibility, and stimulates the nervous system.
Practice Guide
Lie on back, knees bent, feet hip-width near buttocks.
Place forearms on floor alongside head, elbows shoulder-width, palms flat (or interlace fingers).
Press feet/forearms, inhale, lift hips (like Bridge).
Continue pressing forearms, lift chest, crown of head lightly touches floor (checkpoint).
Push strongly into forearms/feet, lift head completely off floor. Arch spine fully.
Option: walk feet slightly closer. Keep legs parallel, core engaged.
Hold, breathe. Exit: tuck chin, slowly lower spine OR lower to crown, then roll down.
Modifications
Use blocks under hands (forearms still down).
Practice walking feet closer in Dolphin.
Support head lightly on block initially (traditionally head off floor).
Work with spotter.
Safety Notes
⚠Serious shoulder injuries
⚠Acute back injury
⚠Wrist/elbow pain
⚠High blood pressure
⚠Glaucoma
⚠Pregnancy
⚠Neck injuries
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.