Day 4 of #Blossomingyogis : Pincha Mayurasana ( or forearm stand)
This is a challenging pose, and before attempting it, you should have strenght in the upper body ( arms, shoulders, and core), and also a great balance. You also have to get used to be upside down.
You might not be able to do the full expression of the pose right now, and it’s completely ok. Here are some poses and modifications you can do to prepare for pincha mayurasana :
- Forearm plank (first picture): this pose will build strenght in your upper body.
Come to the floor on your knees, then place your forearms on the ground, shoulders wide apart. I don’t have a strap, but if you have one, I highly recommend using it to prevent your hands from doing a “triangle” shape. You can also place a block between your hands.
Straigthen your right leg, and place the ball of your feet on the ground, do the same with your other leg to form a straight line with your legs. You are now in forearm plank. Use your core to support your weight, your legs are engaged. Push your shoulder blades away, your arms should form an angle of 90° and your body is parralel to the floor. Stay in this pose for 5 breathes if you can, or return to child’s pose.
- Dolphin pose ( second picture) : Begin in the same position as for forearm plank, curl your toes under, lift your knees and push the ground away. Feet flat on the mat, or you can bend your knees if your hamstrings are tight. Imagine a weight in your bum, and press down with your palms.Since I can’t find my words to explain that, here is the explanation from yogajournal :
" Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins."
- Pincha Mayurasana preparation ( third picture) : For this pose, if you are a beginner, practice this with a wall behind you. If you have a strap, use one to keep your shoulders wide apart, or a block for the same reason.
From dolphin pose, walk your legs as close as possible to your hands, keeping a straight back. Lift your right leg up, and stay on the ball of your left foot. If you can, kick up a few cm from the gound, keeping the forearms at 90°.
- Pincha mayurasana : You kicked from picha prep. Try to keep your legs together if you manged to get up. Keep your core engaged, strong shoulders, arms and legs. Keep the shoulders away from the ears, and once again, you can use a block between your hands. Straight line from the shoulders to the feet. If you fall backward, touch the wall. Don’t let your back arch, but use your core to prevent an injury, and avoid the “banana back”. Try to balance away from the wall if you want, and come back to the ground. Don’t forget to breathe. You did it !!
Building enough strenght for pincha or any inversion requires times, and patience. Don’t be frustrated because you can’t do it right away, it’s normal. Practice, don’t rush into things, and enjoy the process. I hope this photoset helps you. Have fun !
Those leggings are adorable!!!