AHR-dah PIN-chah mah-yoor-AHS-ah-nah
A powerful inversion and preparatory pose for forearm balance. It combines the leg action of Downward Dog with the arm foundation of Pincha Mayurasana, intensely strengthening the shoulders, arms, and core.
From Table Top, lower onto your forearms, keeping them parallel and shoulder-width apart.
Tuck your toes and lift your hips high and back, similar to Downward Dog.
Walk your feet in toward your elbows as far as comfortable.
The foundation is the entire forearm, from the elbows through the palms and fingertips.
Press actively down through the forearms to lift the shoulders away from the ears.
Keep the elbows hugging in; do not let them splay wider than the shoulders.
The spine is long, with the hips reaching up and back.
Let the head hang freely between the upper arms, looking toward the toes or navel.
Strengthens the shoulders, upper back, arms, and core.
Opens the chest and shoulders while stretching the hamstrings and calves.
Prepares the body for advanced forearm balances.
Calms the brain and helps relieve stress and mild depression.
Builds focus and spatial awareness for inversions.
Place a block between your hands (thumbs and index fingers making an 'L' shape around the corners) to keep hands shoulder-width apart.
Loop a strap around your upper arms, just above the elbows, to prevent them from splaying wider than shoulder-distance.
Stand beside the student. Place your hands on their shoulder blades and gently encourage them to press the floor away, lifting the shoulders away from the ears.
Do not push down on their back; the action is an upward and backward lift.
Stand behind the student. Place hands on their hip creases and gently pull diagonally up and back, removing weight from the shoulders.
Ensure the student's feet are stable before applying traction.
Push into your elbows and lift your hips.
Root firmly through the forearms, elevating the shoulder girdle and ascending the hips into a peak of integrated strength.