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Forearm Stand, also known as Pincha Mayurasana or Feathered Peacock Pose, is a yoga inversion in which your elbows, forearms, and palms are your only contact points with the ground.
The required core strength and shoulder mobility make this an advanced yoga pose. However, there are lots of pit stops along the road to the full pose that have many of the same benefits.
Forearm stands can feel impossible or effortless, sometimes on the same day. Our yogi-approved guide will help you build strength, stability, and trust in the pose.
We’ll cover step-by-step instructions, alignment tips, common mistakes, and beginner-friendly modifications. Once you’re comfortable balancing on your forearms, there are many creative variations that keep Pincha Mayurasana fun and challenging.
Step-by-Step Instructions for Forearm Stand
1. Begin in Dolphin Pose - Place your forearms on the mat and your elbows shoulder-width apart. Use a Yoga Pad under your elbows if they are sensitive.
2. Walk your feet in - Step your feet as close to your elbows as possible. The higher your hips, the easier it is to lift your legs.
3. Shift your weight into your forearms - Bringing your centre of gravity forward is the key to balance.
4. Lift one leg - Lift your toes towards the ceiling keeping your hips square.
5. Gently push off the floor - Bend your standing knee for momentum and float both legs.
6. Activate your legs - Once your legs are up, reach through both feet.
7. Firm your core - Avoid overarching your spine.
8. Hold for several breaths - Then lower one leg at a time with control.
9. Try your other leg - After resting, practice lifting your other leg first.
Tip from a Yogi
More than strength, more than flexibility, the key to unlocking Forearm Stand (and other advanced yoga poses) is consistent, independent practice. It was only when I began to work on Forearm Stand regularly outside of class that I made progress.
Forearm Stand Basics
Sanskrit Meaning: Pincha (Feather) Mayura (Peacock) Asana (Pose)
Also Known As: Feathered Peacock Pose
Yoga Level: Advanced
Pose Type: Inversion
Muscles Targeted: Shoulders, arms, core, back
Contraindications: Glaucoma, shoulder injuries
Benefits of Forearm Stand (Pincha Mayurasana)
· Improves core strength and balance
· Strengthens your shoulders and arms
· Increases your shoulder mobility
· Clears your mind
Key Alignment Cues for a Strong Forearm Stand
1. Shoulders over elbows
Some people prefer to bring their hands together instead of keeping their forearms parallel. That’s fine, but make sure that your elbows stay right under your shoulders.
2. Hips over shoulders
When setting up in your shortened Dolphin, the more you can get your hips over your shoulders, the easier it will be to find stability when you lift your legs.
3. Lift your head
Don’t let your crown drop toward the floor. Keep your gaze on the floor between your hands.
4. Knit your ribs
Draw your ribs together to prevent overarching your spine
5. Activate your legs
Keep your legs engaged by reaching up through your toes to maintain balance.
Beginner-Friendly Tips for Forearm Stand Yoga Pose
· Work your Dolphin - Dolphin split (one leg lifted) is a great place to build strength and flexibility.
· Use a wall - Bring your mat over to a wall and come into Dolphin with your hands near the wall. When you kick up, the wall will catch you. When both feet are on the wall, your spine will be slightly slanted toward the wall. Practice taking one leg at a time away from the wall to bring your spine perpendicular to the floor so you can balance in Forearm Stand.
· Try Props - A block between your hands at the wall and/or a strap around your upper arms can prevent your elbows from splaying and create more stability in the upper body.
· Turn around - Try an L-shaped Forearm Stand with your feet on the wall.
Variations of Forearm Stand
Forearm Stand Split
Separate your legs for a split variation. Some people find it easier to balance here than with the legs vertical.
Forearm Stand Eagle Legs
Once you get comfortable, you can play around with any number of leg variations, such as Eagle legs or Lotus legs.
Hollowback Forearm Stand
Puff your chest forward and take your hips back for a hollowback variation. You can also release your head and shift your gaze to the back of the mat.
Preparatory Poses to Build Strength and Mobility
Forearm Plank
Start your journey to Forearm Stand here by establishing the alignment of your shoulders and forearms and building core strength.
Dolphin Pose (Ardha Pincha Mayurana)
Lifting your hips into a Dolphin Pose allows you to get accustomed to taking more weight into your forearms and move towards stacking your hips over your shoulders.
Headstand (Salamba Sirsasana)
Headstand is a lot like Forearm Stand, with the added stability of having your head on the ground. Most yoga students work on Headstands first and then progress to Forearm Stands.
Counter Poses for Forearm Stand Recovery
Child’s Pose (Balasana)
Child’s Pose is always a nice place to have a rest after a big effort, plus it stretches out your shoulders, back, and hips.
Standing Forward Fold (Uttanasana)
Let gravity release your spine, neck, and shoulders.
Why We Practice Forearm Stand (Pincha Mayurasana)
Forearm Stand (Pincha Mayurasana), like many inverted yoga poses, challenges the body in ways that go beyond everyday movement patterns. Practising this advanced arm balance over time improves proprioception, body awareness, and confidence.
Because it demands full physical engagement and mental focus, Forearm Stand also offers a powerful way to quiet the mind and develop concentration. As with many inversions, it can be both energising and playful, making it a rewarding pose to explore in your yoga practice.
Keep it Up!
Advanced yoga poses take time and consistency. Add Forearm Stand prep to your regular practice to build strength, mobility, and confidence for this post and many others. Even if the full pose feels a long way off, all the work you put in on your mat brings you closer all the time.
FAQs
What are the benefits of Forearm Stand (Pincha Mayurasana)?
Forearm Stand is good for strengthening your core, stretching your shoulders, and focusing your attention, among other benefits.
Can beginners practice Forearm Stand?
It really depends on what kind of strength and mobility you have when you start yoga. Full Forearm Stand is probably going to be a lot for the average beginner, but you can start to work on poses like Forearm Plank and Dolphin that will get you there.
When should I avoid Forearm Stand?
Avoid this pose (and all inversions) if you have glaucoma. Previous shoulder injuries may also preclude practising this pose, so check with your healthcare provider if this applies to you.
Should I use a wall when learning Forearm Stand?
The wall is a very useful prop to use as you build strength, find your balance, and gain confidence. Once you can balance with both legs off the wall, start to practice coming up with control in the centre of the room.
How is Forearm Stand Different from a Handstand?
In Handstands, the palms of your hands are your only contact point with the floor. In Forearm Stands, your palms, forearms, and elbows are on the ground.
