Legs split, longGaze aheadBack leg reachesForearms press downSplit-Leg Forearm Stand
Piñcha Mayūrāsana (split legs)
Read what the gnome says
Split-Leg Forearm Stand! From forearm stand, split the legs, one forward and one back, hips balanced over the shoulders. Press the forearms, core firm. Use a wall. Breathe, then switch. Daring, upside-down gnome.
Works on Shoulders · Core · Hip flexors
How to do it
- Set up for a forearm stand with the forearms down and the head lifted.
- Kick one leg up, then the second, and split the legs in the air.
- Keep the core firm and the gaze ahead, hold briefly and come down with control.
Common mistakes
- Don’t kick up without a wall or a spotter.
- Don’t let the elbows slide wide.
- Don’t hold the breath.
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.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Inversion
Bound Hands HeadstandAdvanced
Ear Pressure PoseAdvanced
Embryo in ShoulderstandAdvanced
Forearm Stand (Feathered Peacock)Advanced
Free Hands Headstand BAdvanced
HandstandAdvanced
Practised by real people
Share your own version of this pose: it helps others practise and puts your profile in front of the community.