Pincha mayurasana Aka Forearm Stand is my favorite inversion. My hardest feat in yoga is my banana back and pincha allows me to stretch, strengthen, & open...open my heart. Pincha means feather in Sanskrit. Mayru means peacock, and asana means yoga pose. Pincha is my most beloved asana, too, because it brings me back to my "core"...I can literally control the pose by slightly tipping my pelvic girdle and tightening my transverse abdominal muscle. It's a beautiful connection when you learn to listen to your body and make mindful corrections according to what it whispers...or perhaps screams!;)
Forearm stand helps strengthen shoulders & back. It opens heart and throat chakra energy channels and releases stress and anxiety. It gets your heart rate going, blood flowing and in turn, mind calm and at ease.
The best way to practice and learn: plant your palms down, thumbs lightly touching. (Imagine a yoga block in between to gauge space. Spread your fingers wide to evenly distribute weight as you go up but don't grip. I like to position my elbows as direction extensions of my wrists and then when I bring my feet to downward dog in forearm plank, I start to manipulate my weight transfer by lightly bringing up my dominant leg (right). I point my toe to maximize stretch and extension, which in turn, lifts my abdominal cavity creating space & power. I lock my bandhas, tip my girdle and squeeze my ankle together to sweep up and hold. From there I continue my victorious breath and mindfully bend my knees and reach my feet towards my head to enter mayruAsana of my pinchi. *Breath is the most important part of every pose. Never neglect your breath & if you do by accident, come back to it. You can reset at anytime, just like in your life.