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07.09.2013
The benefit of Forearm Stand is that it offers more stability than Handstand due to the larger foundation of the forearms as opposed to the hands. Take your time playing with this one, and remember—turning your world upside down can simply begin with flipping your ideas about what your body can or cannot do. Forearm Stand strengthens the shoulders, arms, core, and back, and stretches the chest and shoulders. Note: If forearm balancing or inversions are new for you, then begin at a wall or enlist the help of an experienced spotter first to find and understand the key actions in your body needed in this pose. Ensure that your elbows and palms are placed shoulder distance apart and your forearms are parallel, and send your gaze forward between your hands. Continue to walk your feet in as much as you can, bending your knees as much as you need to find the action of stacking your hips over your shoulders.
Extend your right leg up into the air, pressing down firmly into your elbows, and come up onto the ball of your left foot.
If you feel comfortable here, take a bend in your left knee, shift your weight slightly forward and take a very gentle hop with your left foot (or several) to bring your left leg up to meet your right. Actively squeeze your legs together and energetically extend the balls of your feet upwards.
Stay here for up to five breaths, then slowly release your legs to the ground, one at a time.
Note the tendency for the lower back to come into a deep arch here, and counter that action by engaging your core and drawing your low ribs in.
For a more advanced variation, try bending your knees and sending your feet toward your head for Scorpion Pose, or extended your legs in opposite directions for Forearm Stand Splits. Join the community and discover yoga together with hundreds of thousands from all over the world.
This may look like something your younger self had no problem flipping into on the grass during recess, but as an adult, you can still do this fun move.
Bend your knees, lifting your heels, and push off the balls of your feet, lifting both feet into the air. Press into your feet as you rock your weight into your hands and lift your legs into the air, bringing your hips back over your shoulders. Since this is a pretty advanced move, here are a few easier ways you can work on this pose.
Practice the first half of this move by coming into Down Dog and just working on jumping your feet off the floor.


Practice the second half of this move by beginning in backbend, working on jumping the feet off the floor. If the first part of this move is easy for you (you have no problem kicking into handstand), do this move in front of a wall.
I’m getting to the point where I can hold a solid handstand for a good 8-10 seconds, but I still need to use the wall to assist me in getting up into position. In saying that, it has been a long time since that happened, maybe my memory of it isn’t that accurate.
Still, aside from practicing it frequently on my own, when going to various yoga classes around town I find myself scoping out good locations in the room where I’ll be able to practice if it happens to be included in the class. In the next video, popular yoga instructor Tara Stiles gives some good pointers on practicing your handstand pose. Additionally, for a more detailed handstand tutorial, check out Yoga Journal’s Challenge Pose: Handstand article. Like its namesake, Forearm Stand is a fantastically showy inversion that requires skill and patience to achieve. This pose also energizes and vitalizes the body, increases balance and proprioception, and improves overall circulation. If you’re practicing the pose against a wall, begin with your fingertips a few inches away from the wall. Keep your core engaged and gently draw your shoulder blades into your back to support your back body.
Keep hugging your elbows in toward the midline of your body and reach out actively through the ball of your right foot. Push down strongly through your elbows and forearms, gently draw your low ribs in, and lengthen your tailbone toward your heels. Rest in Child’s pose, and repeat the pose, leading with the opposite leg whenever you feel ready. Try looping a strap around your upper arms to keep them shoulder distance apart, and place a block between your hands, with the thumb and pointer finger of each hand framing the corners of the block. Practice hopping and sending your legs up with control until you can swing your heels up to the wall lightly. Lengthen your back body by sending your tailbone toward your heels and your feet toward the ceiling. Another way to challenge yourself is to work on lowering your legs to the ground together and with control.


She strives to be open to whatever the universe throws her way and practice her yoga off the mat at all times. If you take an Ashtanga Yoga class, this is part of the backbending series right before the closing sequence. Work on this move at the end of the next yoga class you take, or after a run or bike ride and this yoga sequence that increases spinal flexibility. The key to success is walking your hands and feet as close together as is comfortable before trying to jump. Bend the knee of your bottom leg, kick off the ball of that foot, and kick your lifted leg over your head (like Handstand Split), releasing it to the floor. Stand about three to four feet in front of the wall, kick your feet up (one at a time or both together), and walk them down the wall into backbend. I'm an ACE-Certified Personal Trainer, 500 Hour Registered Yoga Teacher, and group fitness instructor.
If your head always seems to sink toward the floor, work on strengthening your shoulders by holding Downward Dog and Dolphin for up to two minutes at a time.
Known as Tick Tock, it looks pretty challenging, I know, but there are a few modifications listed below you can do depending on your strength and flexibility levels. Come into backbend, lift one leg up, and kick off the bottom foot, lifting your legs up and landing in Down Dog. Well, at least until I discovered this video of Dylan Werner doing some amazing yoga inversions. As a teacher, Julia strives to make yoga accessible for every body and encourage each student to tap into their own strength so that they can grow — not only physically, but also mentally.
Play around with the distance your hands are from the wall to ensure you have enough room to come into backbend without feeling pain in the spine. I expect that it will just happen all of a sudden, the way it was when I first learned to do crow pose.
I have a long way to go before I’m able to do a quarter of what he does in this video, but first I’ll need to master handstand.



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