3 Mistakes You Are Making in Pincha (and How to Fix Them!)

Ah, Pincha Mayurasana (forearm stand): the dream inversion that makes you feel like a majestic, floating peacock...or a flailing fish, depending on the day!

In Sanskrit, Pincha Mayurasana translates to "feathered peacock," symbolizing grace and control. But if your peacock currently looks more like a melting ice cream cone on a hot summer day, collapsing in all directions before you can enjoy it, don’t worry! I’ve got you covered.

Let’s fix the three biggest mistakes keeping you from that smooth, balanced hold.

Mistake #1: Squeezing Your Shoulder Blades Together

Your shoulders are the powerhouse of your Pincha! If they lose their pushing action (protraction), your shoulder blades will squeeze together (retraction), making it impossible to hold balance.

Here’s how to fix it!

Drill 1: Protraction vs. Retraction

1. Get into a forearm tabletop position (try kneeling if you want to ease in, or forearm plank to level it up!).
2. Retract: Let your chest sink toward the floor, shoulder blades drawing together. (This is what we don’t want in Pincha!)
3. Protract: Push the ground away! Feel your shoulder blades spread apart and the space between them stretch. Your serratus anterior (that cool rib-side muscle) kicks in to stabilize you. This is the essential push you need in Pincha!

Mistake #2: Letting Your Shoulder Blades Sink Down

Every inversion requires upward energy to resist gravity. If your shoulder blades drift down your back (depression), you'll lose that upward lift and feel the pose collapse.

Drill 2: Elevation vs. Depression

1. Sit in a kneeling position, elbows overhead and forearms pointing up.
2. Depress: Let your arms relax, shoulders moving away from your ears, forearms sinking toward your head. (NOPE, not what we want!).
3. Elevate: Push your forearms up, shoulders rising toward your ears. This is the upward push that helps you float in Pincha!

Take it to Dolphin Pose: push the ground away with your forearms, and try Dolphin push-ups: shift shoulders forward, bring your nose toward your thumbs, then push back again.

Mistake #3: Collapsing in Your Chest

A common Pincha pitfall I see in my students at Yogi Flight School is when the chest moves forward and down rather than staying stacked over the shoulders. This results in the shoulders closing, hips and legs misaligning, and boom! You’ve fallen back on your feet (or worse, your face…).

Drill 3: Chest pushing back

Before flipping upside down, let’s train your body to recognize the right movement.

1. Start in Dolphin Pose.
2. Bend your knees slightly if needed, keeping your hips lifted.
3. Push your chest back toward your thighs (think: nipples to thighs, with joy!). Try gluing your front ribs to your knees.
4. This is the same action you need when you go upside down! In Pincha, make sure your chest isn’t melting toward the floor but pressing back to create a strong, aligned structure.

Ready to Fly Your Pincha?

Practice along step-by-step with the tutorial video below!

Next time you practice Pincha Mayurasana, remember these three upper-body actions:

• Push your shoulder blades apart for protraction.
• Push the ground away with your forearms to elevate your shoulders and resist gravity.
• Push your chest back for better alignment from elbows to hips.

Get these down, and your pincha will be dancing in no time, without melting in a puddle of despair!