Forearm Stand

Pincha Mayurasana

What is Forearm Stand?

Forearm stand, or pincha mayurasana in Sanskrit, is a beautiful inversion and arm balance that develops a strong sense of physical equilibrium. From dolphin pose, the yogi kicks their feet toward the sky and balances on the forearms. The pose requires as much focus as it does strength.


  • Begin in dolphin pose with the forearms parallel and fingers spread wide. The elbows should be no wider than the shoulders. Look forward.
  • Exhale and kick the feet up one at a time. Point the toes and balance on the forearms.
  • Keep reaching the toes toward the sky and pressing the elbows into the floor to lift out of the shoulders.
  • Breathe while holding the pose.


  • Avoid if there is shoulder injury

Benefits of Forearm Stand

  • Strengthens the shoulders and arms
  • Strengthens the core
  • Improves balance and focus
  • Brings fresh blood to the brain
  • Calms and clears the mind

Forearm Stand Details
Sanskrit Name: Pincha Mayurasana
Pronunciation: PIN-chah my-YUR-AH-sah-nah
Pose Level: Advanced
Drishti: Nasagre (Tip of the nose)
Pose Type: Arm Balances, Balancing, Core, Inversions, Strength

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