This advanced version of the Forearm Headstand allows you to practice to the same arm balancing skills you did in Crow. You can use a wall to help you get into the full range of the pose, then move away from it as you bring your pelvis over your hips and raise your bottom leg to meet your top one. "Remember to breathe slow ujjayi breaths in the face of your fear and doubts. Courage and present moment awareness are incredible skills to gain from inversions," Peterson says.
- From Downward Dog, shorten your stance by walking your feet as close as you can. Your shoulders should be directly over your wrists.
- Raise one leg up toward the sky and squeeze the glute of your standing leg to help you level your hips to the mat.
- Lift your standing leg heel up and down slowly for three breaths. Then, lift your elevated leg up a couple inches higher and lower for three breaths.
- Swing your standing leg up as you move your pelvis over your shoulders. The goal is to move slowly up and down before you can find hang time with your pelvis over your hips and your lower leg meets your top one. Engage your core as you do this.
- Draw your front ribs in as you push the floor away and attempt to press your feet into the ceiling.
