Dolphin Pose (Ardha Pincha Mayurasana) is a terrific prep for forearm stand.
To be completely honest, I dared this tiny pose for a very long time. It felt way too intense. However, to do pincha we need to feel comfortable while performing dolphin pose. So, soldier up, and with time you will start feeling at ease in here as I did.
Benefits: strengthens and stretches the shoulders, arms, upper back, and legs. It helps bring flexibility to the spine, hamstrings and calves.
-lift through your tailbone as you would in Downward Dog.
-Press your forearms firmly into the mat and lift through the shoulders, drawing your shoulder blades onto your back.
-Belly squeezed in.
-Gaze back toward your shins.
-Hug your forearms in toward each other and continue to push the floor away with your wrists and elbows.
Work up to a hold of one minute or longer.
You can also experiment with lifting one leg at a time. (If you’re holding for time, be sure to change sides halfway through.)