Elbow Balance Pose (Shayanasana)

An advanced forearm-based inversion in which the body extends horizontally overhead, balanced entirely on the bent elbows with the forearms pressing into the floor and the legs reaching long toward the ceiling or parallel to the ground. It cultivates exceptional core strength, shoulder girdle stability, and spatial awareness, appearing in advanced inversion work as a transitional or peak expression. The practitioner moves from a forearm balance or headstand entry, lowering the body into a horizontal hover supported solely by the forearms.

Cues

• Press the forearms firmly and evenly into the mat, spreading the fingers wide to distribute weight away from the elbows.
• Engage the entire core as one unit — ribs to hips — to keep the body in a single straight line.
• Actively reach through the heels or the crown of the head to lengthen and counterbalance the form.
• Breathe steadily rather than holding your breath, using the exhale to deepen abdominal engagement.