Asana · Ashtanga · Health · inspiration · Wellness

How To Get Into Pincha Mayurasana, Forearm Balance, with Someone Stepping All Over You?

Now, the point of yoga is not to try to get into inversions, right away in your practice. But it sure is fun, especially when we see all our Instagram friends snapping beautiful shots in a one arm handstand or curling themselves into a scorpion. Handstands, forearm balances and inversions are fun, but not at the risk of injury.

In fact, if one were to slowly and safely, build up to the pose with intelligent scaffolding by a knowledgeable teacher, getting upside down can be achievable and safe. What most people forget is that there is a lot of pre work that needs to be accomplished. For example, if you’re unable to hold your dolphin for more than 3-5 breaths, you should probably work on that before you get into the pincha. If your shoulders tire easily or you have injuries, once again, lay off of it.


Modified Dolphin

You really can go your whole yoga practice, without ever getting into these inversions. However, if your body is ready and your teacher recognizes this, you might be missing out on the benefits of opening up your shoulders for future backbends, building arm strength for more advanced arm balances and adding an uplifting quality to your spirit and practice.  And yes, why not have a nice Instagram picture, without injuring yourself.

What Molly did here is had me reverse my forearms, while my palms were facing up. She stepped on them, got me to a dolphin pose and had me lift one leg at a time to the forearm balance. It was so much fun, I didn’t want to come down.

7 thoughts on “How To Get Into Pincha Mayurasana, Forearm Balance, with Someone Stepping All Over You?

    1. Fair question @babycrowyoga • so a big part of forearm balance is to get shoulders into the socket and shoulder blades rolling down the spine. This just makes it more accessible to the student to access this movement. She could’ve easily stepped on the top of my hands but I was able to open up and roll down even better 🙂 hope that answers it for you.

      Liked by 2 people

      1. I think that’s exactly right … the external rotation when you turn your palms up, causes the rhomboids to not only pull the shoulder blades down the back, but also helps stabilize the shoulder girdle, which makes your back stronger/more efficient, and should make holding the pose that much easier. It’s a brilliant modification, truly awesome!

        Liked by 2 people

    2. Exactly, you guys – it deepens the external rotation of his upper armbones so he can spread his collarbones and firm the shoulderblades into the back. That scapular stabilization keeps his shoulders safe and stable as he extends his arms and stacks his hips over the shoulders.

      Liked by 2 people

  1. I’ve always had my palms down, this way I can control the pose by using the pressure in my hands. when I’m able to do this again I’ll try it with hands up, right now I am recovering from rotator cuff surgery.

    Liked by 1 person

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