Forearm Balance Pose (Pincha Mayurasana)

A full inversion that balances the entire body on forearms and hands with the legs extended skyward, building shoulder girdle strength, spinal extension, and proprioceptive awareness far from the ground. It is particularly beneficial for practitioners who want to develop headstand-free inversion work or work toward Scorpion Pose. The forearms press parallel into the mat, the shoulders stack directly over the elbows, and the hips and legs stack over the shoulders as the practitioner presses up through dolphin or a kick-up entry.

Cues

• Press the inner wrists and forearms evenly into the mat to prevent the elbows from splaying wider than the shoulders.
• Activate the shoulder blades against the back ribs by protracting them — this protects the neck and keeps the head free.
• Point the tailbone toward the sky and firm the inner thighs together to stabilize the pelvis overhead.
• Breathe long and slow — each exhale is an opportunity to find length rather than compression in the lower back.