When I had to abstain from sirsasana (headstands) due to neck and shoulder (rib) injuries, I felt something was really missing from my practice. I love inversions so much, more than I love balancing on my arms. It is the only time I feel graceful + strong both at the same time.
I didn’t have much hang time in hand stands but that is when I started to practice forearm stands more often. It gave me almost the same satisfaction and I could feel my self getting strong again. I can’t pike up yet but I’m getting there and oh, it feel sooo good.
How-To:
- To prep your way into the pose, come into adho mukha svanasana (downward facing dog).
- Then lower down to forearm (dolphin prep pose). Check that your elbows are underneath the shoulders.
- Walk our feet in closer to your body.
- Begin to bend one knee, then the other. Really be pressing into your forearms.
- Then begin to shift the weight forward onto the forearms as your gradually release the weight from the hips/legs
- Slowly take the leg up toward the ceiling, engage the core and reach up with the ball of the feet. You’ll find a sweet spot, where you can slow down movement.
- If your legs come back flying down, that’s okay. Just keep practicing.
- Keep rolling those forearms down, plant the palms down. They may want to lift but stay engaged.
Modified | at the wall, use a strap around your triceps so that your arms are shoulder width apart when tight. Once you in pincha, try and press your arms out and that will help you engage your arms and shoulders. Check your breathing and keep the core tight, pelvis tucked.
TIP 1: To fall out out of the pose (yes, this is important to know!) Twist your hips and release the body down. As opposed to letting gravity take you down in the twist with no control. You’ll have more control if you twist the hips and chances are, you will land on your feet.
Trip 2: Although not crucial (and definitely play around with variations~), but once legs are up straight engage and zip the thighs up. Reach towards the ceiling with the ball of your feet as you press down through the forearms and lift up (towards ceiling) through the shoulders + torso. Question? Please ask.
Benefits
- Build shoulder strength + arm strength
- This strengthens everything around the core and the hips
- By going upside down, you re-energize your body when the blood starts to move towards the brain
- Build balance
- This is a fun pose where the variations are endless
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