Strength Training · Calisthenics · Yoga
Forearm Stand Pose
Forearm Stand Pose is an upside-down balance supported on your forearms. It challenges shoulder strength, core control, and balance while keeping your head off the floor.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Place your forearms on the mat, elbows shoulder-width apart, palms down, with fingertips about 6–12 inches from a wall.
- Lift your hips into an inverted V with your toes on the floor.
- Walk your feet toward your elbows until your shoulders are above them.
- Extend one leg upward behind you.
- Push lightly off your grounded foot to bring your hips above your shoulders.
- Bring your legs together with your heels resting lightly against the wall.
- Hold with your hips above your shoulders and your head clear of the mat.
- Lower one foot at a time to the floor.
Form cues
- Press through your whole forearm.
- Keep breathing steadily.
- Reach upward through your heels.
Common mistakes
- Arching your lower backGently draw your lower ribs toward your pelvis to keep your torso stacked.
- Sinking into your shouldersPush the floor away to lift your torso rather than letting your chest drop.
- Craning your neckLook at the floor between your hands without lifting your chin.
Safety
An uncontrolled entry or loss of balance can cause a fall onto your back or neck. Fatigue or sliding elbows can collapse your support and place weight on your head.
- Use a clear wall and a flat, nonslip mat with open space around you.
- Practice your entry and a controlled exit under qualified supervision before attempting a freestanding hold.
- End the hold as soon as your elbows shift or your head approaches the mat.
- Stop if you feel dizzy or develop shoulder or neck pain.
If you have shoulder or neck problems, glaucoma, or uncontrolled high blood pressure, get medical advice before attempting inversions.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat
- Yoga Strap (optional)
Sets and reps
- Sets
- 2–3
- Target
- 5–15 seconds
- Rest
- 1 min 30 sec
Begin with wall-supported holds only after you can enter and exit with control.