The Forearm Stand
Focus: Strengthens shoulders and arms
Time: 10 seconds to 1 minute
Benefits: Builds wrist, arm and shoulder strength. Enhances balance. Alleviates depression and anxiety.
Cautions: Avoid with neck, back or shoulder injuries. Modify with headaches, high blood pressure, heart conditions or pregnancy.
- Start in Downward Facing Dog. Hands and knees on floor with shoulders over hands and hips over knees.
- Press hips up so legs and arms are straight. Head continues spine line.
- Lower forearms to floor, fingers spread wide. Press fingers down. Draw shoulder blades together and down towards tailbone.
- Step left leg forward, bending knee. Raise hips and torso up until torso is directly over shoulders.
- Raise both legs straight up, in line with torso and shoulders. Engage core.
- Rotate thighs inward. Relax head between shoulders, gaze forward.
- Hold for 10 to 60 seconds, breathing deeply.
- Exhale and lower one leg at a time to exit. Keep chest lifted and shoulder blades separated.
- Stand in Forward Bend for 30 seconds before slowly rolling up vertebra by vertebra.
- If unable to fully invert, continue practicing strength poses.
- Builds strength for handstand
- Press shoulders down and draw shoulder blades together
- Engage core and legs
- Breathe steadily throughout
- Exit with control
Let me know if you need any clarification or have additional requirements for describing yoga poses!