How to Sequence to Forearm Stand (Pincha Mayurasana)

Forearm Stand (Pincha Mayurasana) is a HUGE pose. It’s a backbend, inversion, hamstring opener, and shoulder opener all in one. To adequately prepare for this pose, you need to be aware of the following component parts.

Component Part: body parts that need to be warmed up or educated in order to do the peak pose

Video step by step to teach Forearm Stand

Component Parts of Forearm Stand

• hamstrings (you don’t need these to do the pose, but you need the open to get into it
• shoulder opening: arms above head, upper arms in external rotation
• tricep /lat opening: part of the arms being above the head, and the elbows being bent
• shoulder girdle stability: since you are weight bearing through the upper body, the shoulder girdle needs to be stable
• backbend: focus education of back bending into the upper back (this includes getting the shoulder blades firmly connected into the upper back)
• core: use abdominal core connection to prevent taking the backbend into the lower back
• midline: hugging the legs together in order to maintain neutrality through the pelvis (rather than letting the legs turn out into external rotation, or the hips to fall out to one side)

Okay!

So the following sequence could be used for a variety of student levels. However, if you’re teaching a more hatha style class, then I would do less sun salutations, do very stable transitions, and likely not do the final pose (I’d make the peak pose dolphin rather than full pincha). For a flow or power class, I would use more vinyasa to link the poses.

Class Opening

• virasana/ vajrasana: set up the neutral pelvis position here
• cat/ cow, and dancing cat/ cow: general warm up, educate shoulder girdle
• downward dog, forward fold, stand to Tadasana

Warm Up

You may link these poses or teach each one by one. This is a listing of poses that I would use to help prepare for forearm stand (and in the rough order that I would use them), but I have not included transitions or described specifically how to teach them. Also, this is not a complete list, just some of my must have faves!

[table id=1 /]

Peak

Forearm Stand, naturally! Optional props: shoulder width strap above elbow (to prevent elbows sliding out), and block between hands (to prevent hands sliding in). Video of step by step. 

• Stage 1: sphinx
• Stage 2: dolphin
• Stage 3: dolphin with one leg lifted at a time
• Full: at wall

Cool Down / Integration

Counterpose with poses that release muscles that have been worked (such as abductors and adductors) and bring spine into flexion. Options include:

• Baddha konasana (cobbler’s pose)
• Janu Sirsasana (head to knee)
• Seated twists (Maricyasana or Ardha Matsyendrasana)
• Outer hip openers (Thread the needle, “Swan,” Cooling Pigeon)

Have fun, look forward to hearing how it goes!

Want more? Check out my continuing education courses in Yoga Sequencing and Teaching here.