Are you interested in adding Forearm Stand (Pincha Mayurasana) to your yoga practice but not sure where to begin? Not only is Forearm Stand a beautiful and impressive asana – Forearm Stand has great benefits to your mind and body too.

Adding inversions like Forearm Stand to your yoga practice can help increase brain function and memory, create a sense of balance and grounding, stimulate the endocrine system, and strengthen your arms and shoulders.

The key to a strong Forearm Stand? Gaining control over your body and letting go of fear.

To achieve your Forearm Stand goals, properly preparing your body and mind is essential. Practicing the following yoga poses will help you increase body awareness and body control, create more stability, and conquer fear in your Forearm Stand practice.

Here are 4 yoga poses to prepare you for Forearm Stand:

1. Forearm Plank

Forearm Plank is an excellent pose to strengthen your arms, shoulders and core. Adding Forearm Plank to your regular yoga practice will help you gain the strength needed to hold Forearm Stand.

Let’s try it:

From a Table Top position, place your forearms on the mat with your fingers pointing forward

Straighten your legs to come in a Plank position on your forearms

Direct your gaze down between your forearms

Hold and breathe steadily for 30 seconds to 1 minute

Release to Childs Pose for a few breaths then repeat

Alignment tips:

Keep your shoulders stacked above your elbows

Push your shoulders away from your ears, and don’t allow your chest drop toward the ground

Focus on engaging your core – don’t allow your belly or hips to drop toward the ground

   

2. Dolphin Pose

Dolphin Pose is an excellent yoga pose to feel the weight shifting to your forearms and hands. If you consistently practice Dolphin Pose, you will strengthen your core muscles and create muscle memory to prepare yourself to balance this way upside down.

Let’s try it:

Begin in Forearm Plank

Slowly walk the feet closer towards your elbows and allow your hips to lift

Keep your shoulders stacked above your elbows

Release your head and neck, and gaze toward your feet

Shift your weight slightly from your feet to your forearms and hands

Alignment tips:

Spread your fingers wide and press your fingertips into the mat

If you have tight shoulders, interlace your fingertips for more comfort and stability

Continue to push your forearms into the mat and press your shoulders away from your ears

If your hamstrings are tight, keep a slight bend in the knees

Read Full Article >>>>> Practice These 4 Yoga Poses to Prepare for Forearm Stand

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The 5 Best Exercises to Tone Your Underarms

Do you refer to your underarms as “wing dings” or ” flab”? Thousands of women do, and you are not alone. We scoured the internet looking for the best and brightest in exercises capable of giving you flawless, toned arms. The exercises that require dumbbells can easily be substituted with water bottles. It is so easy, anyone can do it.

1. Dips-

An oldie but goodie. Sitting on a bench with your hands gripping the edge, slowly walk your feet forward about 24 inches. Keep your wrists straight and bend your elbows as you lower your body to just above the floor, or your biceps are parallel to the ground. Raise yourself back up, and do 12-15 repetitions.

2. Arm Circles-

This is a classic exercise that shows results. Standing with feet hip-length apart, raise your arms to shoulder height. Facing palms forward, move your arms in circles, being careful not to move your torso. make small circles for 1 minute, then move on to larger circles for another minute. Repeat 3 times.

3. Superman-

This exercise does wonders for the arms and legs. Lay on the floor, with arms stretched out in front of you. Lift your arms and legs off the ground, palms facing the floor. Hold for one count, then lower limbs back to the ground. Repeat 15 times.

4. L Pushup-

Almost everyone can do a regular pushup, but this comes with a twist. While in raised pushup position, lift one arm off the ground to shoulder height. Hold for one count and then lower. Repeat 15 times for each arm.

5. Curls-

With a straight posture and keeping elbows at your sides, hold a dumbbell or water bottle in each hand. Contract your biceps, bringing everything below the elbow up, and palms facing upwards. Do not let shoulders slouch forward. Lower arms and repeat 15 times.

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