Pincha Mayurasana — Forearm Stand

Pincha Mayurasana — Forearm Stand (पिञ्छमयूरासन)

Pincha Mayurasana, from the Sanskrit pincha (feather) and mayura (peacock), evokes the peacock's spread tail feathers. It's an inverted forearm balance, often considered the intermediate step between Sirsasana (headstand) and Adho Mukha Vrksasana (handstand). The pose demands excellent shoulder opening and deep core engagement.

Therapeutic Benefits

• Deep shoulder strengthening — deltoids, trapezius and rotator cuff work intensely through full range.
• Thoracic opening — thoracic spine extends to maintain vertical alignment.
• Scapular stability — serratus anterior and rhomboids keep shoulder blades in place.
• Mental clarity — inversion and required focus calm and clarify the mind.

Step-by-Step Instructions

Step 1 — Starting Position

Kneeling facing wall. Place forearms on floor parallel, shoulder-width, fingers spread. Elbows directly under shoulders.

Step 2 — Dolphin Pose

Lift knees, straighten legs, walk feet toward elbows. Press forearms firmly into floor.

Step 3 — Kick-up

One foot stays near elbows. Other leg rises to ceiling. Kick up and join legs overhead.

Step 4 — Vertical Alignment

Forearms firmly grounded, shoulders over elbows. Pelvis over shoulders. Active legs, feet together pointing up.

Breathing and Duration

10 to 30 seconds initially, progress toward 1 minute.

Contraindications

• Shoulder or neck injury
• Hypertension
• Glaucoma
• Pregnancy

Modifications

• Beginner: practice Dolphin Pose as preparation, strap at elbows to prevent splaying, block between hands.
• Advanced: Scorpion Pose (bend knees toward head), leg variations, freestanding.

Target Audience

Advanced pose for practitioners with good Sirsasana and Dolphin Pose mastery. Excellent for yoga teachers and gymnasts.