How to do Forearm Stand Prep (Pincha Mayurasana (prep))

Set the Forearms

Come onto your hands and knees. Lower your forearms to the floor, parallel and shoulder-width apart, elbows under the shoulders.

Lift into Dolphin

Tuck your toes and lift your hips high, straightening your legs. Keep your head off the floor.

Walk In

Walk your feet a little closer to your elbows, bringing the hips over the shoulders as far as feels comfortable.

Press Down

Press firmly through the forearms and lift the shoulders away from the floor.

Lift One Leg

Inhale and lift one straight leg high towards the ceiling, keeping the other foot on the floor. Do not kick up. Hold for 30–60 seconds, breathing steadily, then lower and switch legs.

✅ Benefits

Strengthens the shoulders, arms and upper back
Stretches the hamstrings and calves
Builds core strength
Builds the stability needed for Forearm Stand

🌿 Wellness Support

May help build confidence before full inversions
Many people find it builds focus

⚠️ Precautions

Stop if you feel pain in the shoulders, neck or lower back
Practise near a wall or with a teacher first
Place a block between the hands or a strap around the upper arms to stop the elbows sliding out
Stay at the prep — do not kick up into a forearm stand

🩺 Check With a Healthcare Professional First If You Have

A neck or shoulder injury
High blood pressure or a heart condition
Glaucoma or other eye conditions
Pregnancy — do not start inversions; check with your doctor or midwife

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