Let's do some yoga! Learn how to break down the basics of Forearm Balance (Pincha Mayurasana). Watch the video below and I'll guide you through some preparatory poses to open and strengthen your shoulders for this invigorating arm balancing pose. After you watch the video keep reading for a for a more detailed explanation of the process.

Ahh forearm balance. As much as I love my inversions (I so do!) and have devloped unique and gratifying relationships with each over the years, forearm balance and I have a rocky past and some days I still carry that baggage with me into the pose. I am a Type-A girl,without a doubt, and before I discovered Restorative yoga I was a Type-A yogi, big time. My practice was a place to excel, to be the best and as a result of that mindset, it was often more draining than rewarding.

In came Restorative Yoga (I'll save that story for a future date) and I began to realize that the time I spent on my mat could be rewarding in an altogether different way. But I chose to beat myself up quite abit in coming to that realization. Hence my tenuous relationship with foream balance and my missive to you.

When my practice was about pushing and striving, there was absolutely no room for props like the strap and block you see above. Props?? Props are for newbies and I so know what I'm doing. Mmm hmmm. Well, one frightening face-plant later and I was feeling pretty bruised - and not just physically. So as I tell my students, the props are your friends! Save yourself from that long road of reconcilation with the pose you rushed literally head long into and - use your props - love your them, honor them and let them support you in growing the strength and muscle memory that will take you into the pose with intention and ease. If you are dedicated in your practice there will most definitely come a day when the props become a crutch - but you'll make those choices then, for now allow yourself to accept a little support. That said, when I teach this pose in class I always have my students use a wall, so please do use a wall when practicing this pose on your own at home!

Let's start by creating space in the shoulders with your Gomukasana arms. Here I'm easing into Half Gomu, giving the left hand time to slide up into the space between my shoulder blades while using the right hand to assist.

You'll find another gorgeous chest and shoulder opener in Puppy Pose. Please only let your chin slide forward if the chest is resting down on your mat, otherwise it's too much strain on your neck, which totally counteracts the opening we're looking for.

Ok so we've got some nice space in the shoulders, now let's create the scaffolding of your pose in Dolphin. Enter fave prop #1, your block. Start in table with your block a few inches from the wall. Drop your forearms down to the floor and align them parallel with one another. Wrap your fingers around the block so that the knife edge of the pinky and the outer wrists are strongly rooting into your mat. Curl your toes and lift your hips on up for Dolphin. Walk your feet in toward your elbows, while being mindful of keeping the lift of the upper back and the shoulders remaining over the elbows. Squeeze your arms in towards one another like crazy. Breathe.

And here comes fave prop #2, your strap. Make a loop in your strap that is as wide as your shoulder heads - not as wide as your outer arms, but smaller measuring across the frontal points where the arm bone goes into the socket. Slide the loop around your arms just above the elbows to prevent them from sliding out - hint this splaying is what led to that lovely face-plant - so use the stap and enjoy the support it provides. This time we'll take the hands flat with the inner edges of the index fingers pressing into the outer edges of your block. Press down actively through all ten fingers, throw in the knuckles and inner wrists and you're good to go as you lift up for round two of Dolphin. Keeping your hips level, lift one leg up, strongly reaching for the sky. Press down through your elbows, draw up through the low belly and core and spread through the toes. Bend the bottom leg and take a few tiny hops up towards the pose.

Once the legs reaching the wall behind you, flex your feet and reach the heels straight up to lengthen your lower back and lose the 'banana' action of the spine that often occurs here. Take a few deep and calming breaths in your Forearm Balance. One leg at a time release from the pose and rest in Child's Pose. And as I say in the video we always have a funky side so make sure you kick up from both sides to strengthen and balance equally.

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