Yoga Forearm Stand: Here’s How To Do It

Jun 27, 2012 //

Forearm stands are one of the most popular yet challenging yoga poses. It is essentially a balancing inversion, making you feel energized and rushing the blood to your brain, which is excellent for boosting your mood and keeping your mind sharp. Forearm stands, headstands and handstands are all types of balancing inversions, with headstands being the easiest as you have both your head and hands resting on the ground, and handstands being the hardest because your entire body’s weight is being held on to by just the hands. That leaves the forearm stands straddling somewhere in the middle of the air.

How To Perform Forearm Stand

Here is an easy guide to performing this balancing act, which is sure to build some arm and shoulder strength, open up the hips and the thighs, build up your level of patience and balance and improve blood circulation.

Step 1

  • Balance yourself against the wall and then move away about 3 inches from it.
  • Now, assume a downward facing dog pose by sitting on your knees with your hands on the ground.

Step 2

  • Now, put your arms in a parallel vertical alignment to your yoga mat, far apart enough to be in level with your shoulders.
  • Your arms should be placed in such a way that there is a straight line gap in between your elbows, forearms and middle fingers.
  • Make sure your elbows don’t budget or bam, you’ll be face down in no time.

Step 3

  • Bring your feet closer to your head by walking towards it. Do not drag your feet towards your head, walk them there, and then gaze between your hands fixatedly.
  • Hold on to this pose and breathe.
  • Inhale and exhale deeply.

Step 4

  • Very carefully and slowly, lift your right leg up. Do it in a way that you are able to form a straight line from elbows to toes, so that it brings more weight in your upper body.
  • Lower your right leg down and switch on to the lift and repeat.
  • If you must, take a break in between the switch and assume a Child Pose for a few breaths to calm the body down.

Step 5

  • Now go back to assuming the previous position with one leg up and arms the way they were initially.
  • Slightly bend the knee at the bottom, and make a little hop and take the leg up in the air.
  • Now that both your legs are up, bring your heels together and draw your legs close.
  • Press your forearms and wrists onto the floor and push them up, lifting your body in an upward direction, with your feet pushing straight up towards the ceiling, toes erect.
  • Keep you gaze fixed in a straight ahead direction.
  • Do not look up or down and strain your eyes.
  • Hold on to this pose and breathe.


After working on your forearm stand pose, it is advisable to get into a child’s pose, breathe and relax for some time.  You are likely to fall and stumble a million times before getting right, but do not get frustrated and practice against the wall at first in order to get more support and balance. This yoga sequence is wonderful to get your blood flowing and balance building.

Sonia Sharma

I am presently functioning as a Yoga instructor for Fitness republic where I can continue feeding my yoga passion everyday in a different format through my writing and make people able to develop their personality at all levels – physical, emotional, intellectual and spiritual. And yes I am always open to feedback and suggestions.

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