PA-0223
At a glance
A forearm-supported inversion-adjacent pose, hips lifted high while the forearms stay grounded, similar in shape to Downward Facing Dog but supported on the forearms instead of the hands. It's the foundational strength-builder for Forearm Stand, and it deserves real time and attention as a pose in its own right, not just a quick stop on the way to something more advanced.
“Press the forearms down to lift the hips higher.”
Essence
The forearms pressing actively into the floor is what builds the specific shoulder strength Forearm Stand depends on later, and that press matters here just as much as it will in the full inversion. Treating this pose as merely a warm-up, rather than giving it the same active engagement as the pose it's building toward, undersells what it can actually develop.
Intention
To build shoulder strength and stability through a forearm-supported, hips-high position, directly preparing the body for Forearm Stand.
What this pose develops
Physical
- •Shoulder strength and stability, directly building toward Forearm Stand
- •Hamstring and calf length, similar to Downward Facing Dog
- •Core engagement supporting the lifted hip position
Mental
- •Patience with foundational strength-building work
- •Comfort with a forearm-supported position that feels different from hand-supported poses
Teaching concepts
- •Cueing the active forearm press, the same principle that will matter in Forearm Stand
- •Treating this pose as valuable on its own, not just a brief stop before something more advanced
How to practise
- 1Come to the forearms and knees, elbows under the shoulders, forearms parallel or hands clasped.
- 2Tuck the toes and lift the hips, straightening the legs as much as comfortably available.
- 3Walk the feet in toward the elbows, keeping the hips lifting high.
- 4Press the forearms down actively into the floor, the same press that will matter in Forearm Stand.
- 5Let the head hang, neck relaxed, between the upper arms.
- 6Hold, breathing steadily, building strength through sustained, active engagement.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Forearms parallel, pressing actively into the floor.
- •Hips lift high, spine as long as the hamstrings allow.
- •Shoulders stay away from the ears despite the pressing effort.
Breath
Steady breath supports the sustained strength this pose asks for, similar to Downward Facing Dog's demands but distributed differently through the shoulders.
Teacher’s eye
Check for an active forearm press rather than passive resting. A student whose forearms are simply lying on the floor, rather than actively pushing into it, is missing the specific strength-building quality that makes this pose valuable preparation for Forearm Stand.
Student practice
Reflect after practising:
- •This pose is worth real time and attention on its own, not just a quick pause before something else. The strength you build here directly supports Forearm Stand.
- •Actively press your forearms down, the same way you'll need to once your legs are in the air.
Common movement strategies
Rather than mistakes, you may notice:
- •Hold for meaningful durations, building real endurance in the forearm-pressing action, rather than moving through this pose quickly on the way to something else.
Modifications
- •Knees bent generously if the hamstrings are tight.
- •Forearms on a wall for a gentler entry into the forearm-supported position.
Completion check
- ✓Lower the knees to the floor, resting in Child's Pose afterward.
Related poses
Prerequisites
Prepares for
Complements
Counterposes
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
More inversions poses
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