Forearm Balance (Pincha Mayurasana in Sanskrit) is an inversion. Forearm balance pose stretches the arms, shoulders, back and abs. this asana helps to calm the mind and relieve stress and depression.
This pose also improves balance. The biggest fear with this asana and all inverted balance pose is the fear of falling, so it is beneficial to practice this pose against a wall to eliminate the fear of falling over backwards and getting injured, since this worry can break your concentration.
Begin by choosing a wall with no hanging pictures that can be knocked off the wall when you kick your feet up. Start on your mat with your forearms and palms against the floor and up against the wall. The hands should be palms facing down. My yoga instructor has students use a yoga block with the bottom two corners of the block placed with the bottom edge of the block along the thumb and the side of the block along the forefingers.
The elbows are bent and pulled in, not splayed outward. Straps around the elbows can help, if you find it difficult to keep your elbows in. From this position, leave your arms where they are and push your feet and buttocks up into downward facing dog. From downward facing dog, begin to walk the feet up toward your hands.
On an inhalation, bend one knee and kick up with the opposite foot. The foot with the bent knee is kicked up next by pushing off from that foot. The head is not resting on the floor and the neck is relaxed and gazing at the floor. In all inversions, it is good to pick a drishti, or focal point, to help you focus and stay balanced.
When you feel ready, you can move the feet off the wall and balance on your own. This comes with time and it is typical to stay against the wall in the beginning and then balance on your own at another practice.