pin-chah mah-yoor-AHS-ah-nah
A challenging forearm stand that builds immense upper body and core strength, balance, and unwavering focus. It is an invigorating inversion that strengthens the entire body and calms the mind.
Forearms on floor, elbows shoulder-width.
Lift hips, walk feet in, kick up one leg at a time.
Engage core, lift through shoulders, find balance.
Press forearms and palms firmly into the floor, spreading fingers wide.
Keep elbows from splaying out by hugging them towards the midline.
Stack shoulders directly over elbows.
Engage the core deeply, drawing the navel toward the spine to protect the lower back.
Keep the legs active and together, reaching through the heels.
Strengthens the arms, shoulders, upper back, and core muscles.
Improves balance, coordination, and proprioception.
Increases blood flow to the brain, enhancing cognitive function.
Builds confidence, courage, and mental focus.
Calms the mind and helps relieve stress and mild depression.
Practice Pincha Mayurasana with your heels or entire body against a wall to build strength, balance, and confidence before moving to the center of the room.
Stand beside the student. Place hands on their outer hips and gently assist in lifting the pelvis, helping them stack hips over shoulders.
Communicate clearly; do not pull them up if they are not ready or engaged.
Place one hand on the student's inner thigh and the other on the outer thigh, gently guiding the legs together and upwards.
Ensure the core is engaged and the base is stable before assisting the legs; be ready to catch if they fall.
Balance on your forearms.
Cultivate an unwavering foundation through the forearms, allowing the body to ascend with grace and precision, a testament to focused power.