Forearm balance is one of our most requested tutorials! Thanks for sharing @jessicarichburg #inflexibleyogis.
Pincha Mayurasana is one of of my favorite inversions to play with and I love teaching it! Here are some tips on how to prepare for it. 🤗 (save now, practice later!)
This posture requires shoulder strength/flexibility and a strong core. .
⭐️ Reverse Tabletop to L-sit is a great drill that helps open the chest and shoulders while still engaging the core. ⭐️ Forearm Plank: make sure shoulders are stacked above wrists and arms are shoulder width apart. Tuck the navel in toward the spine to keep the abdominal muscles strong and active. ⭐️ Dolphin pose: starting in downward facing dog, drop to your forearms, and walk the toes towards your face. Lift the chest up and away from the ground to create space and strength in the shoulder girdle area. (Use a block between the hands or a strap around the arms to help cultivate upper body strength.) practice lifting each leg ⭐️ Dolphin core work: hug each knee to the tricep as you engage the core and round the back. Switch sides. ⭐️Use a wall for extra support: the “L” shape is a great way for beginners to enter pincha because it’s easier to balance between two legs. Keep the lifted leg straight and the standing leg about parallel with the ground.
⭐️ Bunny hops: this was one of the most helpful ways I learned forearm stand! Against a wall, extend one leg up and bend the standing leg as you engage the core. Take a small hop, using the lifted leg as your guide.
🌟 Pincha Mayurasana: when in the posture think of energetically squeezing the legs together. Keep the hips stacked above shoulders above elbows. Press firmly into the forearms, pressing the shoulders up and lifting away from the floor making space from shoulder to shoulder. Keep the ribs in to avoid ‘banana back’. BREATHE! This is a difficult pose to learn, especially with straight legs.
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