PA-0218
At a glance
A demanding combination of forearm balance and deep backbend, arching the spine so the feet reach toward and eventually touch the crown of the head. It sits at the intersection of significant strength, balance, and spinal flexibility, and it's appropriate for a genuinely small number of practitioners.
“Build real forearm and shoulder strength before this pose asks for balance too.”
Essence
Every component of this pose, the inverted balance, the shoulder strength, the spinal arch, needs independent readiness before combining them makes sense. Attempting the full shape before forearm balance itself is stable trades away the strength foundation the backbend depends on for support.
Intention
To combine a stable forearm balance with a deep backbend, the feet reaching toward the crown of the head.
What this pose develops
Physical
- •Significant shoulder and core strength for the inverted balance
- •Deep spinal extension
- •Coordination between an inverted balance and a backbend simultaneously
Mental
- •Real patience, since this pose typically takes years of dedicated practice
- •Discernment about combining multiple independently demanding elements
Teaching concepts
- •Insisting on a stable, comfortable forearm balance before any backbend is added
- •Being honest that this pose is appropriate for very few students, regardless of enthusiasm
How to practise
- 1This pose is appropriate only for practitioners with an already stable, comfortable forearm balance, typically against a wall for support initially.
- 2From a stable forearm balance, begin arching the spine, drawing the feet forward and down.
- 3Work toward the feet approaching the crown of the head, only as far as the backbend genuinely allows while maintaining balance.
- 4Hold only briefly at first, prioritizing control over depth.
- 5Release with control, coming out of the balance before the arch, or with direct spotting support.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Forearm balance stable and controlled before any backbend is introduced.
- •The arch builds gradually, never forced to reach a specific depth.
- •Core actively engaged throughout to support both the balance and the backbend.
Breath
Steady breath, though managing the combined demand of balance and backbend often takes priority over any specific pattern.
Teacher’s eye
This is a pose where the appropriate response for the significant majority of students is building forearm balance and general backbending strength separately, rather than working toward this specific combination. When it is appropriate, spotting support is highly recommended given the balance and depth involved together.
Student practice
Reflect after practising:
- •Forearm balance needs to be genuinely stable on its own before adding any backbend. That's not a formality, it's the actual foundation this pose depends on.
- •This pose is rare even among long-term, dedicated practitioners. Its absence from your practice reflects normal development.
Common movement strategies
Rather than mistakes, you may notice:
- •Build forearm balance to real stability, ideally with wall support removed, and build backbending capacity through Wheel Pose and Camel Pose extensively, before ever combining them here.
Modifications
- •Forearm balance against a wall, without the backbend, as the appropriate practice for building toward this pose.
- •Wheel Pose and Camel Pose for backbending capacity, developed separately.
Props
Completion check
- ✓Release with control, coming down from the balance before the backbend if needed, or with spotting support.
Related poses
Prerequisites
Complements
Counterposes
Alternatives
Regressions
Related movement concepts
Search tags
More backbends poses
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