Pincha Mayurasana Tutorial: Building Strength and Lift – Weekly Advanced Class 425

This detailed, tutorial-style class is devoted entirely to Pincha Mayurasana (Forearm Balance), guiding you step by step from foundational shoulder work to the fully inverted pose. A wide range of carefully structured preparatory variations develops both the strength and mobility required in the shoulders and upper body, directly addressing the common tendency to collapse through the shoulder girdle – a fault that can cascade upward and lead to compression in the lower back. Rather than relying on brute force, the class emphasises refined technique to create progressive layers of lift, beginning from the steady base of the forearms and wrists and ascending through the shoulders, torso, pelvis and legs to the feet. You’ll begin with non-inverted shoulder-opening variations, gradually introduce inversion through wall-supported stages, and ultimately work toward the complete pose with clarity and control. The session concludes with troubleshooting guidance for experienced practitioners seeking to refine and stabilise their full Pincha Mayurasana.