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Skill progressions

Forearm stand progression

For people with no reason to skip going upside down (see our forearm stand guide): skip it with glaucoma unless your eye specialist agrees, while high blood pressure isn't controlled, with neck problems or a recent shoulder injury, and don't start learning it in pregnancy. Check your overhead reach at a wall first. The order follows yoga teaching practice and the doses are our starting point; no trial has tested them.

25 minAdvanced8 movesA wallShoulders · Back · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Prepare the shoulders

  1. Shoulder CARs (controlled articular rotations)3 slow circles each way with each arm
    Beginner · Shoulders, Back · 3D demo20 to 30 seconds a circle, ribs downEasier: Arm circlesHarder: Sleeper stretch
  2. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoA small range is fineEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises
  3. Extended puppy pose (Uttana Shishosana)2 holds of 45 s
    Beginner · Shoulders, Back, Chest · 3D demoHands on blocks if your shoulders pinchEasier: Child's Pose (Balasana)Harder: Downward-facing dog (Adho Mukha Svanasana)

The base

Rest 60 to 90 s

  1. Forearm plank2 × 30 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  2. Dolphin pose (Ardha Pincha Mayurasana)3 to 4 × 30 to 45 s
    Intermediate · Shoulders, Back, Hamstrings · 3D demoA block between your hands. Move on at a steady 45 secondsEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Forearm stand (Pincha Mayurasana)
  3. Dolphin pose (Ardha Pincha Mayurasana)3 to 5 × 5 breaths
    Intermediate · Shoulders, Back, Hamstrings · 3D demoWalk your feet in until your hips are over your shoulders; then lift one straight leg, each sideEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Forearm stand (Pincha Mayurasana)

At the wall (pick your step)

Rest About 1 min

  1. Forearm stand (Pincha Mayurasana)3 to 5 attempts, holds of 10 to 30 s
    Advanced · Shoulders, Triceps, Abs · 3D demoFacing the wall: lift lightly, heels to the wall, and come down one leg at a timeEasier: Dolphin pose (Ardha Pincha Mayurasana)Harder: Freestanding handstand

Hold the line

  1. Hollow body hold2 × 15 s
    Intermediate · Abs, Hip flexors · 3D demoBack flat on the floorEasier: Dead bugHarder: Dragon flag

Rest

  1. Child's Pose (Balasana)30 to 60 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Stay at the wall until both heels lift off it with control. A forearm stand that tips too far falls into a backbend.
  • Don't kick hard: walk your hips over your shoulders and lift lightly.
  • Come down at once if you feel pressure in your head or neck.
  • Keep holds short: eye pressure stays raised while you're upside down, and no study shows longer holds help.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced9 movesA wall

Questions people ask

How long does the forearm stand progression take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at advanced level. 7 of its 8 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.