Forearm Stand (Feathered Peacock)

Piñcha Mayūrāsana

Read what the gnome says

Forearm Stand! Forearms down, elbows under shoulders, walk the feet in and kick up one leg at a time. Press the forearms, engage the core, and stack the legs. Use a wall. Breathe, then lower. Upside-down gnome.

Works on Deltoids · Trapezius · Serratus anterior · Abdominals

How to do it

1. Place the forearms on the floor, shoulder-width apart, palms down.
2. Walk the feet in, lift one leg and kick up with control, or step up against a wall.
3. Press the forearms down, draw the ribs in and hold, then lower slowly.

Common mistakes

• Don’t let the elbows slide wide.
• Don’t arch the lower back: stack the ribs over the hips.
• Don’t kick up without a wall or a spotter.

Benefits

• Changes your view and wakes up the shoulders and core.
• Builds strength and body awareness.
• Calms the mind once it feels steady.

Take care: Skip if you have neck problems, high blood pressure, glaucoma, or are menstruating or pregnant. Come down if you feel pressure in the head.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Inversion

• Bound Hands HeadstandAdvanced
• Ear Pressure PoseAdvanced
• Embryo in ShoulderstandAdvanced
• Free Hands Headstand BAdvanced
• HandstandAdvanced
• Handstand ScorpionAdvanced