Forearm Stand Course | Ms Low
Personal Information
Name: Ms Low
Date of Birth (dd/mm/yy): 11/10/1972
Occupation: Sales
Questions:
1) Setting Goals: Forearm stand
2) Have you been doing any movements/exercises/inversions lately? Yin Yoga & Rowing
3) History of Injuries (left ankle, mild both knees, left shoulder)
Program
1) Foundation to Forearm stand
To-Do List/Homework
- Kindly do the home practice below

31/5/2022 (Tuesday 8pm to 9.30pm)
- Consultation (5 mins)
- Joints & Spine Warm Up (10 mins)
- Core Activation
– Plank (45 secs Elbow, 30 secs Full Arm) & Side Plank (30 secs each side)
– Boat Pose (45 secs) & 2 Foot Pose (30secs) - Shoulder Conditioning Exercises
– Dolphin Combo (Isometric 30/45, Open Split Single Bent Leg Lift 30) - Forearm stand
– Foundation
– Entries (Split Up)
(Right Leg Up), (Left Side Weaker) - Warm Down
Homework
- Joints/Full Body Warm Up
- Elbow Plank (45secs) + Side Planks Right & Left (45secs)
- Dolphin hold 30secs x 2 sets
- Dolphin Open Splits Single Bent Leg Lift 30secs x 2 sets
- Practice Single Leg Dolphin Hold 30secs each leg x 2 sets
- Warm Down
14/6/2022 (Tuesday 8pm to 9.20pm)
- Wrists, Spine & Shoulders Warm Up
- Core Activation
– Elbow Plank (5 Breath) - Shoulder Conditioning Exercises (5 breath each)
– Dolphin Pose Open Split
– Dolphin Pose
– Dolphin Pose Single Leg (R & L)
– Forearm L-Hold - Forearm stand
– Entries (Split|Stag|With Chair) - Warm Down (Shoulder Stretches)
Homework
- Wrists, Spine & Shoulders Warm Up
- Elbow Plank (30secs)
- Dolphin Pose (Legs Together) (5 breath x 2 sets)
- Dolphin Pose Single Leg hold Right & Left Leg (5 breath x 2 sets)
- Forearm L-Hold (5 breath x 2 sets) or as long as you can for 3 sets (Please take photo/video to show me your alignment)
- Warm Down
28/6/2022 (Tuesday 8pm to 9.30pm)
- Wrists, Spine & Shoulders Warm Up
- Shoulder Conditioning Exercises (5 breath each)
– Dolphin Pose
– Dolphin Pose Open Split
– Handstand & Forearm L-Hold - Forearm stand
– Entries (Split|Stag)
– Hitting yoga block + spot & support - Warm Down (Shoulder Stretches)
Homework
- Wrists, Spine & Shoulders Warm Up
- Dolphin Pose (Legs Together) (5 breath x 2 sets)
- Dolphin Pose Single Leg hold Right & Left Leg (5 breath x 2 sets)
- Forearm L-Hold (5 breath) | Do extra after 5 sets of forearm stand entry
- 5 sets forearm stand entry (Send 2 practice videos for me each time), make sure to set up the practice place with mats/blankets for landing
- Warm Down
*Goal is to get two legs against the wall*
22/7/2022 (Friday 7.15pm to 8.30pm)
- Wrists, Spine & Shoulders Warm Up
- Shoulder Conditioning Exercises (30 seconds each)
– Dolphin Pose
– Dolphin Pose Single Leg Hold (R & L)
– Handstand & Forearm Single Leg Hop (R & L) - Forearm stand
– Entries (Split) while holding block
– Hitting yoga block + spot & support - Warm Down (Shoulder Stretches)
Homework
- Warm Up
- 30 minutes kicking up to the wall (split entry)
- Warm Down
*Goal is to get one leg to touch the wall and ultimately two legs against the wall*
19/8/2022 (Friday 8pm to 9.30pm) (Combined Sessions)
- Wrists, Spine & Shoulders Warm Up
- Shoulder Conditioning Exercises
– Plank
– Chair Full Arm + Elbow L-Hold
– Dolphin Pose
– Dolphin Pose Open Splits - Forearm stand
– Entries (Split) while holding block
– Entries (Split) without holding block
– Focus on Landing
– Homework (Finding balance with single foot on wall and into two legs together before landing) - Warm Down (Shoulder Stretches)
Homework (Set a schedule to train at least 3 times a week to see progress, remember consistency is key to success!) Also, safety first. (put pillow or cushion as you train your landing)
- Warm Up
- Practice successful entry to double legs on wall
- Proceed to train for balance once you are able to enter to forearm stand successfully.
- Watch the video if you forget the balance exercise.
- Always remember to review your own practice and do send me videos of you practicing once in awhile.
- Warm Down
*The Ultimate Goal is to be able to balance with two legs together off the wall*
Happy practicing!
