Forearm Stand anatomy
Forearm Stand · Pincha Mayurasana · Tư thế đứng bằng cẳng tay
Forearm Stand mainly works serratus anterior, trapezius, deltoid, triceps brachii; it stretches latissimus dorsi, teres major; rotator cuff, wrist flexors, erector spinae stabilize.
Opening the 3D model…
From Dolphin: forearms parallel on the floor, elbows under and as wide as the shoulders, palms down; lift one leg at a time until the torso and legs stack upside down in one vertical line above the elbows. The upper arms are vertical, the head is lifted off the floor and the gaze rests on the floor between the hands. The shoulders work hard: the serratus anterior and trapezius lift the shoulders away from the floor, the rotator cuff keeps the elbows from sliding out, and the abdominals hold the body straight. An advanced pose that needs open, strong shoulders: learn it with a teacher at a wall; a strap around the upper arms and a block between the hands help keep the forearms parallel; avoid it with shoulder or neck problems, high blood pressure, glaucoma or during pregnancy.
Muscles in this pose
Working (contracting): Serratus anterior, Trapezius, Deltoid, Triceps brachii, Rectus abdominis, Transversus abdominis, Adductors, Quadriceps
Stretching: Latissimus dorsi, Teres major
Stabilizing: Rotator cuff, Wrist flexors, Erector spinae, Gluteus maximus
Why these muscles work or stretch
- Serratus anterior · Working (contracting): Pushes the floor away, lifting the shoulders and chest
- Trapezius · Working (contracting): Rotates the shoulder blades up so the shoulders don't sink
- Deltoid · Working (contracting): Holds the arms overhead under load
- Triceps brachii · Working (contracting): Presses the forearms down to push the shoulders up
- Rectus abdominis · Working (contracting): Draws the lower ribs in to prevent a banana back
- Adductors · Working (contracting): Squeezes the legs together
- Quadriceps · Working (contracting): Keeps the legs straight, heels reaching up
- Teres major · Stretching: Lengthens with the arms overhead
- Rotator cuff · Stabilizing: Keeps the elbows from sliding out
- Wrist flexors · Stabilizing: Press the palms and knuckles into the floor
Practice cues
- Elbows shoulder-width, forearms parallel; press evenly from the elbows to the knuckles
- Press the forearms down to push the shoulders up; don't let the chest sink or the head touch the floor
- Draw the lower ribs in and go up one leg at a time with control, at a wall
Benefits
- Strengthens the shoulders, serratus anterior and trapezius
- Improves overhead shoulder mobility and stretches the lats
- Builds deep core endurance to keep the body straight
- Trains balance upside down
Cautions / contraindications
- Avoid with shoulder, elbow or neck pain or injury
- Avoid with uncontrolled high blood pressure, glaucoma or retinal problems
- In pregnancy, don't start learning it; practice only if already experienced
Easier variations
- Strap the upper arms, put a block between the hands and practice at a wall
- Practice Dolphin, walking the feet toward the elbows to build shoulder strength
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Handstand Adho Mukha Vrksasana
- Supported Headstand Salamba Sirsasana
- Tripod Headstand Salamba Sirsasana II
- Dolphin Pose Ardha Pincha Mayurasana
- Upward Salute Urdhva Hastasana
- Bird Dog Dandayamana Bharmanasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)