One way to do pincha. One way of many! Forearm stand, or pincha mayurasana (Sanskrit for feathered peacock), was the most popular request on my last tutorial post so voila!
First things first, compared to headstand, pincha requires a great deal more shoulder strength and flexibility. Therefore it is a more challenging inversion, so don’t get frustrated if it doesn’t come overnight. Take each step as an individual journey, instead of getting caught up on the end goal.
Dolphin pose is the foundation. Get comfortable with dolphin. Knees can be bent! But work on opening the shoulders here. A “dolphin push up” where you bring your chin towards your fingers and press back up may help you work shoulder mobility.
Then, looking between your hands, start to bring your shoulders forward and raise a leg up, shifting more and more weight from your bottom foot and into your forearms. This may be where you stay for a while! And that’s ok!
If you feel confident, using the raised leg to LIFT!! (this is hugely important!) start to shift all of your weight off the bottom foot. A tiny jump may help too. But just make sure you’re engaging the top leg to lift UP! Knees can be bent if you have tight hamstrings! No excuses...LIFT the top leg up to the ceiling, the sky, the moon! If your butt is soft, you’re not lifting 🍑👈
Make sure you spread your weight all the way into the fingertips. Your fingers will help you balance as much as an engaged core will 🖐🖐
Find the balance first. Don’t worry about your legs being straight up over your head to begin with. Just get used to the balance! Then start to slowly bring the legs up over you.
Be prepared to fall and fall again. This is how you learned to walk. It’s how you’ll learn pincha.
There’s also 1928732 more things I could say about pincha but...you’ll have to come to one of my workshops to hear those 😆