Forearm Balance (Pincha Mayurasana) is one of those poses that can feel either effortless or impossible—and if you’ve been struggling, chances are it’s not a strength issue, but an alignment issue.

Finding your line in Forearm Balance is the key to staying upright without fighting for balance. If your body isn’t properly stacked, you’ll either topple forward, lose control backward, or wobble endlessly. But with the right approach, you can train your body to find that sweet spot where the pose clicks.

Let’s break it down so you can stop falling and start floating.

The Key to Balance: Proper Alignment

The most stable Forearm Balance isn’t about raw strength—it’s about stacking your joints efficiently so that gravity works with you instead of against you. Here’s what that looks like:

✔️Head Position – Keep your gaze slightly forward rather than tucking your chin. This prevents your weight from shifting too far forward.

✔️Shoulders Over Elbows – Your shoulders should be directly above your elbows, not leaning too far forward. This is your foundation, and if it’s off, your whole pose will feel shaky.

✔️Ribs In & Core Engaged – One of the biggest mistakes in Forearm Balance is flaring the ribs, which sends your body into a banana shape and throws off your balance. Think about pulling your ribs up and in to create a strong, straight line.

✔️Hip Stacking – Your hips should align over your shoulders. If your hips are too far forward, you’ll tip over. If they’re too far back, you won’t find the lift.

✔️Leg Activation – Your legs should be active and reaching. This helps stabilize the pose rather than letting your legs flop around.

Small shifts in these areas can make or break your balance. Now, let’s talk about why you keep falling—and how to fix it.

Why You Keep Falling Over (And How to Fix It)

Falling Forward (Face Planting)If you’re constantly tipping forward, you’re likely:

• Overarching your back (banana shape)
• Flaring your ribs
• Letting your shoulders go past your elbows

Fix It:

• Keep your ribs engaged and your core active. Think of drawing your ribs up toward the ceiling rather than letting them pop forward.
• Try wall drills where you press your feet into the wall while stacking your shoulders and hips properly.

Falling Backward (Not Enough Lift)

If you struggle to even get up, you might be:

•  Kicking up without stacking your hips
•  Not engaging your core and shoulders
• Relying too much on momentum

Fix It:

• Start from Dolphin Pose and focus on lifting the hips before kicking up.
• Use controlled kicks with STRAIGHT legs instead of throwing yourself up with force.

Wobbly Legs or No Control

If you feel like you’re flailing or constantly adjusting your legs, you may be:

• Not engaging your legs
• Losing control in your core

Fix It:

• Pick a consistent leg shape (stag, splits, or traditional over the head) and stick to it.
• Use wall drills to feel what it’s like to hold the pose with stable legs.

The Best Drills to Find Your Line

Mastering your alignment takes intentional practice—not just kicking up and hoping for the best. These drills will train your body to stack properly and build the awareness you need for a steady Forearm Balance.

Dolphin Wall Walks

• Stand facing a wall and come into Dolphin Pose.
• Walk your feet up the wall, keeping your shoulders over elbows and ribs pulled in.
• Hold for 5 breaths, then walk back down.

Why it works: This strengthens your shoulders while reinforcing proper stacking.

Dolphin at the Wall

• Place your elbows on the floor facing a wall and  bring your feet to the wall so that your ankles are in line with your hips.
• Keep your ribs in and core tight.
• Hold for 10-15 seconds before coming down.

Why it works: This helps you feel what it’s like to stack your hips over your shoulders before attempting the full pose.

Straight Leg Kicks at the Wall

• Face a wall and place your forearms down.
• Practice lifting one leg up at a time, focusing on slow, controlled movement.
• Bend the knee of the leg with the foot still on the floor and hop with control.
• Straighten both legs while kicking to create momentum. (Only hop 5 times on each side and then rest.) 
• If you make it up to the wall, work on finding the line before taking both feet off the wall, stacking hips over shoulders, closing your ribs, and keeping your low spine long. (Extra tip: Keep your inner thighs engaged and squeeze your knees together even if the feet are still apart.)

Why it works: This teaches you to enter the pose with control, not just momentum.

Finding your line in Forearm Balance isn’t just about strength—it’s about understanding where your body should be in space and making small adjustments until balance becomes effortless.

Here’s what to focus on:
✔️ Stack shoulders over elbows, hips over shoulders
✔️ Engage your core and ribs to avoid over-arching
✔️ Train with wall drills to build control and confidence

Try these tips, and let me know how your Forearm Balance feels!

You CAN do this! 

Big Hugs, 

Tori G.