Sanskrit Name: Sayanasana

The elbow stand derives from the forearm stand, Pincha Mayurasana’ which is a prerequisite for Sayanasana. If it’s not yet in your practice, you can attempt to use the wall for support. There is no need to hold Sayanasana for a long period of time, merely a second or two. Please see below for step-by-step instructions on how to get into Sayanasana:

  1. Come to a table top position
  2. Take the forearms to the mat
  3. Hands plant flat and as wide as the elbows
  4. Elbows as wide as your shoulders
  5. Tuck toes under and tiptoe feet toward the top of mat until you find a dolphin position (think downward dog, but on the forearms)
  6. Gaze forward
  7. Lead with either leg and inhale kick up into Pincha Mayurasana (forearm stand)
  8. Add a little back extension and squeeze the front side of the body
  9. Slowly lift the hands off of the ground Simultaneously
  10. Wrap the hands around your chin

Watch this tutorial as well as our complete Advance Posture Playlist on our YouTube Channel MOXIE Yoga