Yoga Sequence for Forearm Stand (Pincha Mayurasana)

Centering and Warm-Up:

• Sukhasana (Easy Pose)
• Neck Rolls
• Cat-Cow Stretches (Marjaryasana-Bitilasana)

Sun Salutations (Surya Namaskar):

• Sun Salutations Variations including Downward Facing Dog, Cobra, and Upward Facing Dog

Standing Poses:

• Mountain Pose (Tadasana)
• Forward Fold (Uttanasana)
• Low Lunge (Anjaneyasana)
• Warrior I (Virabhadrasana I)
• Warrior II (Virabhadrasana II)
• Triangle Pose (Trikonasana)

Core Strengthening:

• Boat Pose (Navasana)
• Plank Pose (Phalakasana)
• Side Plank (Vasisthasana)

Shoulder and Arm Openers:

• Thread the Needle Pose (Parsva Balasana)
• Dolphin Pose (Ardha Pincha Mayurasana)
• Puppy Pose (Uttana Shishosana)

Preparation for Pincha Mayurasana:

• Forearm Plank
• Dolphin Plank
• Forearm Downward Dog
• L-Pose at the wall
• Forearm Balance Prep against the wall
• Kicking up lightly into Forearm Stand with one leg at a time

Pincha Mayurasana (Forearm Stand Pose):

• Forearm Stand (Pincha Mayurasana)

Cool Down and Relaxation:

• Seated Forward Fold (Paschimottanasana)
• Supine Twist (Supta Matsyendrasana)
• Savasana (Corpse Pose)

Try our yoga sequence builder to create custom sequences for your classes!

Notes for Adaptation:

• Teaching Style: Adapt the sequence to align with your teaching style, philosophy, and the needs of your students. Consider whether you prefer a more structured approach or if you prefer to allow for spontaneity and intuitive sequencing.

• Student Needs: Prioritize the needs and preferences of your students when reordering the sequence. Tailor the practice to accommodate different levels of experience, physical abilities, and individual goals.

• Theme or Focus: If you often teach themed classes or focus on specific areas of the body, consider reordering the sequence to emphasize certain poses or aspects of the practice. This allows you to weave a cohesive narrative throughout the class.

• Transitions: Pay attention to the flow and transitions between poses. Ensure that the sequence flows smoothly and logically, with thoughtful transitions that facilitate a seamless movement from one pose to the next.

• Variations and Modifications: Incorporate variations and modifications of poses to cater to the diverse needs of your students. Offer options for both beginners and more advanced practitioners, allowing everyone to participate and feel challenged at their own level.

• Breath Awareness: Integrate breath awareness into the sequence by cueing students to synchronize their breath with movement. Emphasize the importance of mindful breathing to enhance the mind-body connection and deepen the practice.

• Sequencing Principles: Apply sequencing principles such as building from simple to complex poses, balancing opposing actions, and ensuring a well-rounded practice. Use these principles as a guide to structure the sequence in a way that feels cohesive and balanced.

• Feedback and Reflection: After teaching the sequence, take time to reflect on how it flowed and resonated with your students. Gather feedback from your students to understand what worked well and what could be improved upon for future classes.

• Continuous Learning: Stay open to new ideas and approaches by continuing to explore different sequencing techniques and styles. Attend workshops, collaborate with other teachers, and draw inspiration from a variety of sources to enrich your teaching practice.

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Technical Details

Targeted Areas:

• Shoulders
• Forearms
• Core muscles
• Upper back
• Chest
• Legs

Benefits of Pincha Mayurasana:

• Strengthens the shoulders, arms, and core muscles.
• Improves balance and proprioception.
• Opens the chest and shoulders, counteracting the effects of prolonged sitting and computer work.
• Stimulates the nervous system and promotes mental clarity and focus.
• Cultivates courage and self-confidence as students overcome fear and challenge themselves in the inversion.
• Encourages a sense of playfulness and exploration on the mat.