Forearm stand/Pincha Mayurasana
Situate your mat short side at the wall. Come onto hands and knees facing the wall. Place forearms on the mat (fingers about a foot away from the wall) with elbows in line with the shoulders and hands in line with the elbows. Draw your shoulder blades together, keep your gaze between your hands. Lift your knees off the ground and wall your feet in toward your face keeping your spine long until you feel resistance or you are in a short down dog with your forearms on the ground. You may stop here in the prep version or continue on to balance on the forearms. Kick the feet up, one at a time, and then bring them together. You may use the wall for balance. Keep awareness in the hands, even the finger tips, and side body to find your balance.
Physical Benefits:
This posture strengthens shoulder structure. It also works the core as the abdominal and spinal muscles are engaged to remain upright and not fall back or forward respectively. The legs are also involved in that the muscled are firmed to keep the legs lengthened and together. Forearm stand is often called the mother of all inversions; because when you can achieve this inverted posture with confidence you will have insight into all others.
Spirtual Benefits:
This is a very beautiful and inspiring posture. It means “feather of the peacock”, and like the peacock feather when in this pose one feels light and beautiful. It also is a very focused posture.
