Forearm Stand (Mukha Vrksasana)- Definition steps benefits with precautions

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.