Forearm Balance

How To

Forearm Balance is a great tool to learn to balance a handstand. In a sense your forearm will act as a giant hand. The balance will come from there, and with time you will learn to dial in the balance and need less space to balance… aka, move towards balancing with your hands. ⁣

The setup is exactly the same setup as Dolphin. Once you find yourself in dolphin walk the legs close to your head. By doing this we are learning to lift the hips by using your piked body position. Raise the hips as high as possible before you lift one leg up to enter the free balance through a scissor lift. Notice that I didn't say jump! Press into it. ⁣ ⁣ If you cannot do this yet, use the wall - on your belly side - for help. Walk your feel into a One Legged L-Forearm Balance on the Wall. One leg up, one leg on the wall. Gently peel your walled leg away. Use your abs for this, not the top leg. If balancing here is too scary OR if your head is close to the ground, avoid this pose and continue working on the scapular elevation on the L-Forearm Balance in the wall. Your future self will thank you. ⁣ ⁣ Focus on externally rotating the upper arm. You can use a yoga block against your upper arm as a reminder to lift you body off your hands and to open your shoulders. ⁣ Your mantra should continue to be: push down, external rotation of the upper arm, elevate the scapula, ribs in, belly in, legs fully extended.

Tips

Set up correctly

Begin in the Dolphin pose with your forearms parallel to each other, shoulder-width apart, and hands flat on the ground.

Walk your feet closer:

Gradually walk your feet closer to your head, raising your hips as high as possible to help you lift into the Forearm Balance.

Scissor lift

Instead of jumping, press into the ground to lift one leg at a time into the balance, maintaining control and stability.

External rotation

Focus on externally rotating your upper arms and pressing your forearms into the ground for better support and balance.

Elevate your scapula

Keep your shoulder blades lifted and engaged to maintain proper form and protect your shoulders.

Keep ribs and belly in

Draw your ribs in and engage your abdominal muscles to maintain proper alignment throughout the exercise.

Tip 7

Use a wall for support

If you're not yet comfortable with free balancing, use a wall for support and gradually work towards moving away from it.

Practice patience and consistency

Developing the strength, stability, and control for Forearm Balance takes time and practice. Be patient and consistent in your practice to see improvement.