Arm BalanceAdvanced
Side Forearm Balance
Pincha Mayurasana Variation
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About This Pose
Side Forearm Balance (Vasisthasana variation on forearm) creates a lateral balance using the forearm as the base of support. This challenging variation builds tremendous shoulder stability and core strength while being more accessible for those with wrist issues than hand-supported side plank. It's demanding yet inclusive.
Step-by-Step Instructions
- 1
Set up in Dolphin Pose
- 2
Shift weight to forearms
- 3
Lift legs toward ceiling
- 4
Rotate body to side orientation
- 5
Stack hips and legs
- 6
Hold with engaged core
Alignment Cues
- Press forearms down firmly
- Focus gaze on floor
- Keep core engaged
Benefits
- Builds shoulder stability
- Intense core work
- Wrist-friendly option
- Lateral strength
- Challenging yet inclusive
- Forearm supported
Modifications
- Use blocks under forearms
- Practice near wall
Variations
- Legs in straddle
- With bent knees
Cautions & Contraindications
Cautions
- Avoid collapsing shoulders
- Engage core throughout
Avoid this pose if you have:
- Wrist injury
- Shoulder injury
Quick Facts
Primary Focus
shouldersSecondary Focus
core
Suggested Hold
30 seconds
Tags
arm balancecorestrengthadvanced
Equipment
yoga mat
