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.