Strengthening for Forearm Stand, Pincha Mayurasana

Move through 5-10 sets of cow and cat poses. Arching your spine and looking up while you breathe in. Rounding, tucking your chin into your chest, puffing up your whole back while breathing out. Lengthening your entire spine in both actions.

Start laying on your stomach with arms out, like a capital T. Slowly roll to one side moving into a stretch in the front of your lower shoulder. Take 5-10 slow breaths on each side.

Keeping your toes plugged in to the floor lift your chest up off of the floor, keeping the back of your next long as you look down at the floor. 5-10 breaths in both of these back strengthening variations.

5-10 breaths in each of these variations, with a time out in child's pose in between each variation. 1-top left: down ward facing dog (Adho Mukha Svanasana) 2-top right: dolphin pose (Ardha Pincha Mayurasana) 3-bottom left: begin to tip toe your feet as close to your face as you can, working hips over shoulders. 4-bottom right: lift one leg for 5-10 breaths followed by the other leg for the same amount of breaths.

You may feel ready to put on leg against the wall at a 90 degree angle while lifting the other leg up other hips and shoulders. Be attentive to not reach the top leg to far beyond hips. 5-10 breaths with each leg lifted!

Listen to your body and it's strength, making sure to not rush the process. You may begin to work with finger tips facing towards the wall to lift legs up to touch the wall behind you. From there work towards either the full forearm stand with legs reaching straight up to the sky (Pincha Mayurasana) or into scorpion with legs reaching towards the back of your head (Vrschikasana)!