Pincha Mayurasana

Learn how to do Pincha Mayurasana step-by-step in these linked video tutorials. The pose is also referred to as “forearm balance”. In Sanskrit, the translation is “Feathered Peacock Pose”. Pincha Mayurasana is often used in the early stages of a yoga sequence to energise and create a feeling of empowerment. It is confidence building and fun! Move from being someone who thinks “I could never do that”, to feeling strong and confident in the full pose.

If you have completed the Beginner Extension Course then you have already started to work with some of the preliminary actions. Pincha Mayurasana requires a balanced combination of strength and shoulder mobility. Neither of these prerequisites can be rushed and their absence can lead to strain in the neck and lower back. For this reason, the course starts off with basic techniques to open stiff areas and build strength. This foundation is then applied to the full inversion, which you can work on at your own pace.

Working with this key yoga pose, or some of the modifications shown in these tutorials, will help prepare you as you build towards attempting classes from the advanced section.

Who is this course for?

  • Individuals wanting to work on developing their Pincha Mayurasana foundation
  • Those looking to build confidence with this inversion in preparation for eventually attempting more advanced classes
  • Completion of the Yoga Selection beginner program (or equivalent) is recommended

How will this course help me?

Pincha Mayurasana is energising and confidence building. Being able to practice it independently will help to take your yoga to the next level. The strength and mobility required to perform this pose will assist you with other poses that share similar movements (for example, headstand).

What do I get from this course?

  • A comprehensive and structured approach to learning Pincha Mayurasana using Iyengar yoga techniques
  • Essential foundations and key principles clearly communicated to help you go further on your yoga journey
  • Step by step tracking of your progression through the course
  • Email reminders to help keep you motivated and on track
  • Email support from your teacher

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Course Progress

Pincha Mayurasana Course - Tutorial 1

Focus: An important starting point when working with this pose is determining whether or not you possess the prerequisite strength and shoulder mobility. The first few stages in this tutorial will assist you to judge whether it is better to concentrate for the time being on foundations, or if you are ready to move forwards. Either way this video presents the basic techniques of forearm balance which you can keep coming back to and consolidating. Use it as a "go to" class for building strength, or as a stepping stone to learning how to safely perform the full inversion.
Benefits. Increased shoulder mobility, increased upper body strength, increased confidence. Assists with low energy and depression.
Equipment: Mat, block, belt
Level: Intermediate
Duration: 25 min Download Class

Pincha Mayurasana Course - Tutorial 2

Focus: Focus: Now that you are able to kick up into a Forearm Balance you are ready to start refining the pose. This tutorial teaches techniques and actions which will help to deepen your understanding of Pincha Mayurasana. Learn how to achieve a more energetic lift in the pose. Align yourself to ensure no strain is being placed on the lower back. Check how to correctly use props to deepen the pose, and learn ways to gradually reduce your dependence on them. Look forward to confidently working with this pose in upcoming classes.
Benefits. Increased shoulder mobility, increased upper body strength, increased confidence. Assists with low energy and depression.
Equipment: Mat, chair, block, belt
Level: Intermediate
Duration: 20 min Download Class


  1. Jade V

    Lieve Rod, nooit gelukt op op mijn hoofd te staan in mijn eentje.
    Geweldig gereedschap geef jij ons allemaal mee om te oefenen om als nog alleen onderste boven te staan.
    Ik ben 66 jaar en het is mij gelukt 🥰.
    De tweede video heb ik maar de helft mee kunnen doen , wie weet met wat geduld gaat dat ooit nog lukken .
    Maar ik ben zo en zo al tevreden dat het mij is gelukt om alleen op mijn ellebogen te staan met mijn hoofd vrij van de grond.
    Ik heb zoveel plezier met jouw lesgeven , hartelijk bedankt.
    Welgemeende warme groet , Jade uit Holland 🙏🌿🌺🌿🙏

    • Di

      Hi Jade, that is great news! It is so exciting for you that you have been able to hold yourself up in pincha mayurasana for the first time. Keep up the good work. 😃

  2. Di

    That is great to hear Marg. So good to hear you have rediscovered your pincha mayurasana and are able to kick up to the wall. Well done!

  3. Marg C

    These two tutorials have enabled me to regain my pincha mayurasana after not doing it for many years. The instructions and use of props are both incredibily helpful to make this pose accessible to anyone of any level. I have reached my goal of kicking up with both legs confidently after doing the tutorials only once, they will now be my go to as a refresher reminder if needed. Freestanding? Maybe! At 73yrs I’m very happy to be able to use my body correctly to just kick up at the wall. Thank you, Rod.

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