There is something so exhilarating about changing your perspective and getting upside down! Pincha Mayurasana, or Forearm Balance, is one of those poses that looks quite impressive, but at its heart, it’s really about building a solid foundation and finding your inner strength. It’s a beautiful way to strengthen the shoulders, arms, and core while opening up the chest.
We know that inversions can feel a little bit daunting at first, but we promise they are also a lot of fun. Whether you’re just starting to play with the idea of lifting your feet or you’re feeling ready to find some air time, this pose meets you exactly where you are today. There’s no “perfect” version of this pose—just the version that feels right for your body in this moment.
In this guide, we’ll walk through how to set up your foundation and safely explore this uplifting inversion.
How To Do Pincha Mayurasana (Forearm Balance (or Feathered Peacock Pose))
Set your foundation
Start by finding a clear space near a wall. Place your mat perpendicular to the wall so you have a sturdy support behind you. Kneel down and place your forearms on the mat, shoulder-width apart. You can interlace your fingers or keep your palms flat—whatever feels most stable for your shoulders today.
Lift into Dolphin Pose
Tuck your toes and lift your hips high, just like a Downward-Facing Dog but on your forearms. Walk your feet in toward your elbows as far as feels comfortable. This helps get your hips over your shoulders, which is the secret to feeling light in this pose!
Find your lift
Gaze forward between your hands to keep your neck long. Step one foot a little closer and lift the other leg toward the sky. If you’re using the wall, you can gently hop or step your feet up against it for support. Remember, the wall is your friend and there’s no need to apologise for using it!
Engage and stabilise
Press firmly into your forearms and fingertips to stay lifted out of your shoulders. Engage your core and hug your legs together, reaching up through your heels. If you feel steady, you might try taking one foot off the wall at a time to find that sweet spot of balance.
Breathe and hold
Stay here for 5 to 10 deep, nourishing breaths. If you’re practising a more restorative version or using the wall for a longer hold, just focus on the breath. When you’re ready, slowly lower one foot at a time and rest in Child’s Pose to let your energy settle.
The Benefits of Pincha Mayurasana (and Yoga in General)
Physically, this pose is a real powerhouse for the upper body. It builds incredible strength in your shoulders, arms, and upper back, while also challenging your core to keep everything stable and lifted. Because you’re lengthening through the spine and drawing the shoulder blades apart, it’s also a wonderful way to open up the chest and counteract all that time we spend hunching over desks or phones.
Beyond the physical, flipping upside down is like a reset button for your nervous system. It encourages a fresh surge of energy and blood flow to the brain, which can help clear away mental fog and leave you feeling completely revitalised. It’s a practice of focus and patience; as you find your balance, you might notice a sense of inner stillness and a boost in confidence that stays with you long after you step off the mat.
This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about changing your perspective, finding your inner steady point, and realising you are capable of so much more than you think.
Explore More Yoga Poses
If you enjoyed this pose, you might also love:
- How to Do Bakasana Pose | Crow Pose
- How to Do Adho Mukha Vrksasana Pose | Handstand
- How to Do Kumbhakasana Pose | Plank Pose
Curious About Yoga Teacher Training?
This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.
You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.
10 Yoga Poses to Explore Before You Begin Teacher Training
A free beautifully designed guide with step-by-step instructions, confidence boosts, and everything you need to feel ready — even if you don’t feel ready yet.
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Always merrymaking,
Emma + Carla