Forearm stand/Feathered Peacock pose (hollowback variation)


Forearm-stand, with or without the hollowback in the picture, is fantastic for strengthening and opening the shoulders and upper back, as well as improving balance and coordination, and overcoming the fear that is sometimes associated with our inversion practice.

Common Mistakes

The entry to the posture is most commonly from your dolphin pose, but people tend to rush ahead and start hopping up straightaway. Remember to walk the feet in towards the hands as much as you can first so the hips become stacked a little more; that way your hips don’t have to take you as far to find the balance point. The other common mistake is the gaze. To drop the head and look back can be trickier for finding balance; if you are newer to the pose try keeping your eye line around your thumbs.


Don’t forget to push! There are many different leg variations for the pose, and we can become so focused on what the legs are doing that we forget about pushing strongly out of the shoulders to create space and a stable foundation. If you are working on transitioning towards the hollowback, take your time: speed is never our friend when it comes to balance. Stay connected to your breath and use it as a guide for the tempo of your movement.

Forearm stand/Feathered Peacock pose - Chris Magee

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