The Forearm Stand, also known as Mukha Vrksasana in Sanskrit, is an advanced yoga pose that requires strength, balance, and focus. This inversion pose offers numerous benefits for the mind, body, and spirit, but it should be practiced with caution to avoid injury. In this article, we will explore the definition of Forearm Stand, its steps, benefits, precautions, and Sanskrit slok related to it.
Mukha Vrksasana, or Forearm Stand, is a challenging yoga pose that involves balancing the body on the forearms while lifting the legs overhead. It requires a strong core, shoulders, and upper body strength, as well as flexibility in the hamstrings and hip flexors.
According to the ancient yoga text, the Hatha Yoga Pradipika, “Vrksasana” is defined as “Standing like a tree, stable and unmoving, on the ground.” The term “Mukha” means “Face” or “Mouth,” which signifies the position of the head in the inverted pose.
Steps to do:-
1. Begin in a kneeling position, with your forearms on the mat shoulder-width apart.
2. Interlace your fingers and form a triangle shape with your hands and forearms.
3. Tuck your toes and lift your hips, coming into a dolphin pose.
4. Walk your feet in as close as possible towards your elbows.
5. Engage your core and slowly begin to lift one leg at a time, eventually straightening both legs towards the ceiling.
6. Hold the pose for a few breaths, focusing on your balance and stability.
7. To come out of the pose, slowly lower one leg at a time back to the mat.
1. Strengthens the shoulders, core, and arms
2. Improves balance and concentration
3. Increases blood flow to the brain
4. Tones the abdominal muscles
5. Helps to relieve stress and anxiety
1. Avoid practicing Forearm Stand if you have a shoulder, wrist, or neck injury.
2. Do not force yourself into the pose; work at your own pace and listen to your body.
3. Always warm up the body before attempting this advanced pose.
4. Use a wall or have a spotter nearby for support and safety.
In conclusion, the Forearm Stand, or Mukha Vrksasana, is a challenging yet invigorating yoga pose that offers a wide range of physical and mental benefits. While it is important to approach this pose with caution and care, with regular practice and patience, it can be a rewarding addition to your yoga practice. Remember to always honor your body and its limits, and seek guidance from a qualified yoga instructor if you are new to this pose.
Neelam Mishra is an inspiring woman who has dedicated her life to serving her community and country through education, social work, and yoga. With an impressive educational background and a heart for service, she has become a prominent figure in Basti, Uttar Pradesh, India.
Early Life and Education
- Background: Born and raised in Uttar Pradesh, Neelam Mishra developed an early interest in biology and sociology, which laid the foundation for her diverse educational pursuits.
- Academic Achievements:
- B.Sc. in Biology: Mishra’s journey began with a Bachelor of Science in Biology, where she gained a deep understanding of the natural sciences.
- B.Ed. in Special Education: Recognizing the need for inclusive education, she pursued a Bachelor of Education in Special Education, equipping her with the skills to teach and support students with diverse needs.
- M.A. in Sociology: Her Master of Arts in Sociology provided her with insights into social dynamics and issues, further fueling her drive to contribute positively to society.
- Yoga Certification: Embracing India’s rich heritage in wellness, Mishra became a certified yoga instructor, integrating physical and mental well-being into her educational and social work.
- Diploma in Gita
NGO and School for Divyang (Differently-Abled): Neelam Mishra’s commitment to social change is evident in her establishment of an NGO and a school dedicated to differently-abled individuals in Basti. This institution not only provides education but also fosters an environment of acceptance and empowerment for Divyang.