pinca mayurasana
"elbowstand"

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last updated:	30.12.2018
name:	pinca mayurasana
trivial name:	elbowstand
level:	FA
classification	.
classically:	inversion pose
psychomentally: .	_
physiologically: .	inversion, shoulder opening and strengthening
effects:
preparations:	As poses with exorotated arms, all variants of the elbowstand, including the rectangular and the dog elbow pose, require a very flexible shoulder in the sense of frontal abduction. Depending on the flexibility and load-bearing capacity of the shoulder, some preliminary exercises should therefore be carried out.: downface dog as a general stretching of the shoulder upface dog as a pose that prepares the shoulders for powerful work, above all through correctly executed transitions from and to downface dog rectangular handstand as a related pose, which differs mainly in the rotation of the arms Rückenausstreckung, esp. variant "high" as a general stretching of the shoulder dog elbowstand as a very related and strongly synergistic pose rectangular elbowstand as a related pose hyperbela as one of the most effective and efficient stretches in the direction of frontal abduction without far exorotation of the arms shoulder opening at the chair as one of the most effective and efficient stretches in the direction of frontal abduction with exorotation of the arms If the shoulders are not flexible enough, a hollow back can easily occur, especially if the sense is not particularly pronounced, how this could be counteracted by the power of the butt muscles (actually all extensors of the hip joint). The muscles of the lumbar spine area can be prepared a little bit, but the corresponding poses can also be used after the handstand, if there is a bad feeling in the lumbar spine area, so they are listed again below: parsva uttanasana virasana forward bend (childs pose) parsva upavista konasana parivrtta trikonasana parsvottanasana half lotus forward bend karnapidasana Although less momentum is required for taking the elbow position than for the handstand, but since the forearms are put on instead of the hands, a certain amount of flexibility is also required in the hamstrings, in order to be able to put on the elbows after bending forward and downwards, and it is advisable to warm them up, especially if the elbow position is not taken out of the dog's elbow position: uttanasana as a generally effective and efficient stretching of the hamstrings for preparation of flexion in the hips in this pose, so that insufficient flexion would not restrict the work in the shoulders. prasarita padottanasana sehr ähnlich wie uttansana parsvottanasana als über die uttanasana hinausgehende Dehnung pascimottanasana janu sirsasana tryangamukhaikapada pascimottanasana downface dog as well as good preparation of the hamstrings when the pelvis is powerfully tilted. hip opening 5th as a very effective stretching of the hamstrings, going beyond the uttanasana. warrior pose 3rd trikonasana parivrtta trikonasana
post practice poses:	If an unpleasant feeling remains in the lumbar spine area after elbowstand due to a hollow back in the pose, this can be counteracted with the following postures: uttanasana, esp. the "parsva" variant parsva upavista konasana parsvottanasana karnapidasana
similar asanas:
diagnostic hints (Nos.):	(711) An excessive hollow back in this pose may indicate shortened hip flexors. In this pose, however, the inclination of the hollow back is aggravated by restrictions of flexibility in the shoulders, because the back is flatter to the floor and since the feet are on the wall, a clear curvature somewhere has to compensate for the sloping position of the back. For more information on the risks of the hollow back see the FAQ. Then helpfull are: hip opening 1st hip opening 2nd warrior pose 1st With given back health - i. e. if there is no damage to the spine and the intervertebral discs - additionally: upface dog urdhva dhanurasana (Brücke) ustrasana (camel) as well as different other back bends (230) shoulder: In this position it is perfectly clear how flexible the shoulders are. The forced and fixed exorotation places far greater demands on their flexibility than in less exorotated poses such as handstand. In addition, there may also be hints for shoulder diseases: Irritating hypertonus of the deltoid: especially ambitious beginners in yoga tend to develop irritable states in the deltoidus, which are located in the region of the muscle origins, presumably originate from an overstrain of the structures due to repeated demands in full frontal abduction and are also noticeable under the same strain, see also the FAQ. various pathological changes of the shoulder joint, e. g. impingement syndrome (highlight: pain between 70° and 130° frontal abduction), frozen shoulder, calcification of the biceps tendon, which cannot all be discussed here and which require clarification. Until further notice specialist is the orthopaedist. . Side differences in flexibility The flexibility of the shoulder becomes noticible by the degree of evasion into the three movement dimensions: Outward evasion of the upper arms with consequent bending of the elbows Loss of exorotation of the arms Faulty angle of frontal abduction that does not reach 180° or 180° cannot be kept permanently Since it is not possible to deviate into lateral abduction and change the exorotation here due to the fixed arms, the limitation of flexibility is fully absorbed in the misalignment angle compared to 180° frontal abduction in the shoulder. A sideways inclination or rotation of the trunc in elbowstand can be a result of a difference in flexibility between the two sides. (650) kyphosis and lordosis of the spine: The deviations from the physiological double-S-form of the human spine are quite well visible in this pose. There should be a certain amount of lordosis in the lumbar spine and cervical spine (frontal convex spine) and a certain amount of kyphosis in the thoracic spine and a certain amount of kyphosis (rear convex spine). See the FAQ (651) scoliosis of the spine: The lateral deviations of the spine from the sagittal plane, known as scoliosis, are also quite clearly visible in this pose. See the FAQ
variants::
	free
	free with a brick
	with a brick
	narrow
	with tied feet
	upswing with unaccustomed leg
	virasana
	krouncasana
	supta baddha konasana
	baddha konasana
	shrugging the armpits
	two-legged upswing
	eka pada
	dvi pada
	padmasana
	padmasana forward bend
	(P)
	(P) supporting the upswing
	transition to uttanasana

instruction

details/hints

from downface dog put your forearms shoulder wide parallel to the ground for elbow downface dog.
Spread your fingers as much as possible, keep the middle finger tendons parallel.
bring the shoulders over the elbows and push the whole forearms and hands strongly against the ground.
Walk slightly forward with both feet to shift more weight onto the arms. Now keep your shoulders as close as possible over your elbows
Decide for a swinging leg and a takeoff leg. Place the swinging a little closer to the elbows keeping it a little angled.
swing up and down until you know that you will be able to take the pose with additional jumping off of the takeoff leg.
with a strong upswing of the takeoff leg, jump off with the jumping leg. Pull the jumping leg so that it reaches the wall a little later than the takeoff leg. As soon as the first heel has reached the wall, pull the second leg to the wall. Stretch it.
Then improve the stretching of the legs and push the heels upwards until the foot is at a right angle to the lower leg.
move your shoulders as far away from the wall as possible and erect your upper body versus your upper arms

Calculate with the distance of the elbows that they will move about 2-4 cm outwards over their own flesh near the elbows. The elbows should be parallel after taking the pose.
move the shoulder away from the wall
Advanced users no longer need the technique of swinging up and down a leg, but can take the position immediately.
When pulling the jumping leg behind, adjust its timimg in such a way that it affects the upswing of the swinging leg as little as possible, but only takes place when the first heel is on the wall. Otherwise it might happen that the first heel lifts off the wall by pulling up the second leg behind. Then the acceleration of the second leg was too high
the swing required for elbowstand is considerably less than that required for handstand. Note that you won't break the wall or the heel.
Some people tend to bend the swinging leg, which often leads to them repelling themselves from the wall. There are two possible causes:
1. a wrong understanding of the upswinging of the takeoff leg: this should not take place from the up and down of the calf or heel, but be a movement of the thigh in the hip joint, which moves the rest of the leg (forcibly along with stretched knee). Try to feel the tension of the quadriceps stretching your knee during the upswing.
2. the inflexibility in the hio joints, which often limits the angle between the thighs (especially when the front leg is stretched) to around 90°.
turn in the legs tendentially, so move the inner knee more towards the wall than the outer knee.
Raise the inner ankle and the entire inner foot.
Keep the butt muscles active to stretch the pelvis straight in extension of trunc and arms towards the feet. The pelvis is therefore neither in extension nor in flexion, but in Anatomic Zero.
In the case of people inflexible in the shoulder, no 180° angle of frontal abduction is reached in the shoulder, which means that the trunc tilts against the arms. This easily leads to an uncontrolled hollow back. Minimize this evasion and maximally straighten the upper body (up to the extension of the arms) by performing a movement in the arms such as in utkatasana or urdhva hastasana. This makes it easier for the lower back to feel comfortable in this position.
Use a block between your hands if your hands move too much to each other during the upswing or in the pose.
Use a belt around the upper arms near the elbows if the elbows move too far apart. The belt is also appropriate when the forces that cause the elbow to move outwards push it so hard that the skin does not withstand the strain, which in fact can actually look like skin is "rubbed off" from the forearm. It is also possible to use a blanket under the forearms in the area of the elbows, but only in combination with a belt, as the elbows inclination to slip outwards is much higher on the blanket than on the mat.
for beginners who are not very flexible in the shoulder, the pose is not recommended, as it is not possible to control the evasion of the shoulder towards the wall. As soon as the shoulder flexibility is a little better, try to keep the elbow position with a distance between the elbows increased by approx. 5-8 cm per side.
Stretch from the shoulder joints upwards so that you can feel the movement in your shoulders as the heels sliding up and down against the wall. This naturally refers to the movement of the body relative to the shoulder blades with the arms fixed on the ground. Turn out your arms as far as possible!
The posture described here is not the often shown pinca mayurasana, in which the shoulder is not in the stretched angle, but the upper body is in a back bend and the lower legs hang down with bent knees. In this variant, the head is taken in the neck, which runs counter to the desired shoulder opening in the above variant. In addition, the sloping upper body and the bent knees distribute the body mass considerably further into the centre of gravity, which makes balance considerably easier.

known issues that may occur even when practicing correctly

variants

free

instructions

details

take the leaning elbowstand as described above
pull the upper part of the body away from the wall with stretched arms until the centre of gravity is just before the elbows and maintain the required muscular activity.

free elbowstand is a demanding exercise for the balance from the shoulder and the elbow joints thus from the strength above all of the deltoids and the triceps. Basically the following applies:
1. the smaller the angle in the shoulder, that is the further away from 180°.
2. the wider the body mass is distributed over the arms
3. the more body regions can be involved in the activity of balancing, and thus the better the load can be distributed away from the shoulders and triceps where great strength is required
the easier it is to balance. This means that the less some of the actual target parameters of the exercise, the easier it becomes, or vice versa, the more precisely it is taken, the more demanding she gets. The weight of the partial body to be balanced is extremely high and the lever almost as unfavorable as he can be, which is why it requires an extraordinary level of body awareness, attention and strength to perform this variant cleanly. The strength and endurance in deltoids and triceps is likely to exceed the average beginner. In the classic version as pinca mayurasana, the knees are often bent, which simplifies things in two ways:
1. the maximum and the effective lever arm shrink considerably
2. the mass distribution of the body becomes more favourable, it is possible to hold the thighs on one side of the centre of gravity and the lower legs on the other.
In the classic pinca mayurasana variant, the shoulders are usually stretched significantly less than 180°, which means that the upper body is in a clear sloped position, which further improves mass distribution and effective lever arm. In addition, balancing can be carried out from other body regions or divided between different regions: first of all of course from the shoulder - which is the most difficult - but additionally also by bending and stretching the knee and movements in the hips towards more or less extension! However, the resulting hyperlordosis of the lumbar spine must be balanced as best as possible with the strength of the butt muscles. With the pose described here, the pinca mayurasana has not very little in common, except of course the outer shape, and beeing an inversion posture with exorotated arm position. The muscular activity, by contrast, is quite different
Balancing works better when the center of gravity is chosen favorably, a few centimeters away from the elbows, so that a certain security is given that you won't fall back on your feet at the slightest movement, but also not so far away that the strength endurance of the triceps would no longer suffice: the further the center of gravity is shifted towards the wall, the more exhausting it necessarily gets for the triceps. So an optimal point for the center of gravity will be found in consideration of these two opposing parameters
this variation is an excellent exercise in keeping the tension evenly upright in different parts of the body

known issues that can occur even when running correctly

free with a brick

instructions

details

take free elbowstand described above, but use a block, as also described above, to catch the exorotation moments occurring in the shoulder, which the hands want to push towards each other

known issues that can occur even when running correctly

with a brick

instructions

details

take the pose as described above, but use a block between your hands so that your thumbs point towards each other and your fingers point forward along the short edge of the brick

Sometimes it happens that the pressure of the hand against the edge of the block is felt as unpleasant. Possibly this can be remedied with the help of patches. Since this variant serves only to prevent the hands from moving to each other, also any other means is right, which mechanically controls the movement of the hands, e.g. as the much softer felt shoulder plates. It is also possible, if this is more comfortable, to put down the hands as fists next to the blocks but then often the pressure sensation in the knuckles will cause you to excert smaller force

known issues that can occur even when running correctly

narrow

instructions

details

take the pose as described above, but place your elbows narrower than your wrists, creating diverging forearms.

This variant requires and promotes a little more flexibility in the shoulder. Of course it is not a variant for beginners.
the tendency of the inner palms and wrists to lift from the floor may become even greater

known issues that can occur even when running correctly

with tied feet

instructions

details

put a belt relatively quite around the ankles
take the pose as described above, but with a bipedal upswing

This variant is more demanding than the one-legged upswing, but slightly lighter than the two-legged upswing in the handstand, as the body mass has to be accelerated upwards less far by the power of the legs. The difference lies approximately in the height of the forearms, which is quite noticeable. Instead, the movement of the shoulder towards the wall has to be limited with more strength and attention.

known issues that can occur even when running correctly

upswing with unaccustomed leg

instructions

details

take the posture with the unaccustomed leg

analogous to handstand, the attempt to get up with the unaccustomed leg often shows resistance in mind

known issues that can occur even when running correctly

virasana

instructions

details

take the pose as described above
take one leg out of the pose, bend the knee wide, turn in the leg and bring it into the virasana posture.
put pressure on the first knee and release the second leg. Proceed with the second leg as with the first one.
get the hips into the extension of the butt muscles as much as possible and press the knees against the wall.

this pose is very similar to handstand with virasana, but it will be more difficult to get pressure on the knees on the wall, as flexibility restrictions of the shoulders keep the upper body and thus the pelvis and knees further away from the wall. For this very reason, the hollow back inclination and possible discomfort in the lower back will also be greater.

known issues that can occur even when running correctly
Cramping tendency in the shoulder as in all variants of elbowstand, there may be a cramping tendency in the shoulders that is difficult to influence.

krouncasana

instructions

details

take the elbow position as described above
take one leg out of the pose and bend it as described in the virasana-variant of the elbowstand, so that the knee can bet put on the wall.
Press the knee firmly against the wall and move the other stretched leg further and further away from the wall in the direction of the chest.

as in the corresponding handstand variant it is very difficult not to let the bent leg turn. Any possibility of intervention with the arms is missing, so that only the hip muscles themselves are available for it.
The large lever, with which the leg pushes the pelvis out of the hyperlordosis in the direction of a straight or even convex (kyphotic) lumbar spine, moves the upper body and shoulders towards the wall, so that even more powerful work is required in the shoulders. For this very reason, the tendency of the arms to move away from parallelism and to press the forearms converging towards each other will be increased accordingly. On the other hand, this construction causes a considerably more relaxed situation in the muscles of the lumbar spine, which is in contrast to the virasana variant and the elbow position itself. is felt to be stress-free

known issues that can occur even when running correctly
Cramping tendency in the shoulder as in all variants of the elbow position, there may be a cramping tendency in the shoulders that is difficult to influence.

supta baddha konasana

instructions

details

take elbowstand as described above and slowly put your butts on the wall, preferably without having your shoulders moved towards the wall.
take both heels off the wall, bend in the hips and knees, turn your legs out and put the outer edges of your feet in the baddha konasana-pose on the wall with the knees moving towards the wall.

since the adductors stretched in baddha konasana also have a hip-flexing effect, the pelvis is pulled a little into the hollow back here.

known issues that can occur even when running correctly
Cramping tendency in the shoulder as in all variants of the elbow position, there may be a cramping tendency in the shoulders that is difficult to influence.

baddha konasana

instructions

details

bend in the hips until the thighs are horizontal
take baddha konasana variant of the elbowstand as described above

By bending in the hips, a moment is generated which pushes the lumbar spine out of the hyperlordosis. This means that the variant is usually used for more comfortable for the lumbar spine than the above supta baddha konasana variant.

known issues that can occur even when running correctly

shrugging the armpits

instructions

details

take elbowstand as described above and stretch out of the shoulders as described above as far as possible (elevation: relative movement of the upper body to the shoulders and arms)
give up stretching out of the shoulders (elevation of the shoulder blades) and let the upper body sink as much as possible
stretch out of the shoulders again as far as possible and continue until the movement itself is completely clear and the room for manoeuvre is sounded out and the movement is free of tilting movements of the upper body and of the movement of the shoulder from and to the wall

the more pronounced restrictions of flexibility are in the shoulders, the closer the connection between the different movements is: tilting of the upper body relative to the arms (more or less frontal abduction), movement of the shoulders from and to the wall (as an expression of evading the maximum frontal abduction), stretching out of the shoulders (elevation of the shoulder blade).
If flexibility is very limited, it may not be possible to find the movement at first, because there is no room for manoeuvre at all. Only when the shoulders have become a little more flexible, a first success can be expected.

known issues that can occur even when running correctly

two-legged upswing

instructions

details

Jump form of a dog elbowstand, with bent knees and slightly smaller distance of the feet to the elbows, synchronously into elbowstand.

more than with the two-legged upswing in handstand, it is necessary to prevent the movement of the shoulders towards the wall or to keep it very tightly limited. The forces required for this are greater and the room for manouvre available is considerably less than with the two-legged handstand upswing. Therefore, this variant is not recommended for beginners who are rather inflexible in the shoulders!
After jumping off, shoulders are pushed towards wall and there might have to be a lot of force to hold them about over the elbows. It is advisable to do this with a supporter who will energetically limit the movement of the shoulders to the wall in case of doubt.

known issues that can occur even when running correctly

eka pada

instructions

details

take elbowstand as described above
Move your shoulders well away from the wall and start to lower one leg further from the wall and towards the chest

in this variant, the large lever, which is represented by the sinking leg, pushes the pelvis out of the neutral position of the lumbar spine or, in the case of those who are clearly restricted in mobility in the shoulder, out of the slight hyperlordosis. This creates forces that push the shoulder area towards the wall via the upper body. Therefore, more and stronger control over the shoulder area is needed and developed.
As in the eka pada variant of the handstand the heel remaining on the wall is often very light and if the weight goes towards zero, this is a sign that you are very close to the point of no return, from which you inevitably fall out of the pose, which usually the uncritical because you're falling on your own two feet. Lower the leg so slowly and let the pelvis move so far towards the wall - without moving the shoulders to the wall - that the weight on the heels always remains sufficient to remain stable in the pose.
as in eka pada variant of handstand also here the lowered leg wants to bend and twist, as well as the foot moves from the tadasana position in the direction of dorsal flexion.

known issues that can occur even when running correctly

dvi pada

instructions

details

take elbowstand as described above.
give in the pressure of the heels on the wall and put the butts on the wall
pull the legs slowly away from the wall to move them towards the upper part of the body without moving the shoulders towards the wall but away from the wall.

This variant is rather advanced and requires very good flexibility and strength in the shoulders. In contrast to the eka pada variant, the butts are dropped on the wall, which requires more fiexibility in the upper body and above all in the shoulders. If it was still possible to position the hands closer to the wall in the dvi pada variant of handstand, the length of the forearms plus the hand is the minimum distance here. Unlike the baddha konasana and padmasana variante of elbowstand, the sinking leg presses the upper body and shoulders clearly towards the wall. Therefore, this is one of the most difficult and power-consuming variants.

known issues that can occur even when running correctly

padmasana

instructions

details

take elbowstand as described above
take the tension from the back of the legs and the butts and slowly put the buttocks on the wall.
as described in the corresponding handstand variant, bring both legs into the lotus pose:
start to bend the leg loosened from the wall, to abduct it a little, to bend it and turn it out in the hip joint and aim with the back of the foot towards the opposite groin and then take this position with momentum.
put your buttocks on the wall and make the same movement with your second leg as with the first one.
put both legs in a horizontal position

This variant behaves very similarly to the corresponding handstand variant, except that it is less easy to place the buttocks on the wall, because much more flexibility in the shoulder is needed. The hands and forearms pointing towards the wall specify a certain minimum distance and the turned out arms make the frontal abduction more difficult.
this pose is not quite elementary. It is not only required that padmasana is possible, but also that it can also be easily, since both hands are not available to put the legs in the appropriate position. Instead, the combination of gravitational effect (in this position, gravity, contrary to the normal lotus, benefits the pose) and swinging movement must suffice. It is helpful to carry out the swinging movement of the two legs not in 90° flexion in the hips but in a much smaller angle of flexion, i. e. when the legs are a little closer to the wall. of course, the musculus sartorius ist the very muscle that carries out this movement, from where its name "tailor's muscle" comes from. However, synergistic muscles are at his side for all components of the movement, although some of them - for example when we think of bending the knee - run into active insufficiency and a tendency to cramp, which is why the movement should be carried out with momentum.
As always in lotus-like poses, knee pain can occur. It is difficult to predict whether they are larger or smaller than in the normal lotus. On the one hand, the weight-bearing effect of the leg on the inner knee is missing, on the other hand, the hands are not available to turn each of the legs out strongly once let alone during the executaion.
The easiest way to leave the pose is by abducting one of the two legs further, whereby the foot detaches from the entanglement and both legs can be moved freely again. After one leg has been stretched upwards, the corresponding heel is pressed against the wall and the related hip is stretched to release the buttocks from the wall. Unconditionally release the interlocking of the legs before you leave the pose. A rude landing on the twisted knee would surely result in injury!
if not enough momentum is taken and it is therefore tried to bend the knee further with the strength of the hamstrings in order to get the foot into the pose, there is a slight tendency to cramp in the back of the leg.

known issues that can occur even when running correctly

padmasana forward bend

instructions

details

take the padmasana variant as described above
bend in both hips to pull the legs against the upper body

when the forward bend is carried out, the butts may slip up a little on the wall and the lumbar spine will start to become convex. However, this does not pose any problem
As the legs move to the upper part of the body by gravity, there is no tendency to cramp, which would otherwise be the most common problem, mainly in the satorius. The flexibility of the butt muscles may be the main limiting factor for the movement of the legs towards the upper body
all remarks on knee problems in lotus-like poss are also valid here, see the FAQ, but the painfulness may be slightly lower
The easiest way to leave the pose is by abducting one of the two legs further, whereby the foot detaches from the entanglement and both legs can be moved freely again. After one leg has been stretched upwards, the corresponding heel is pressed against the wall and the related hip is stretched to release the buttocks from the wall. Unconditionally release the interlocking of the legs before you leave the pose. A rude landing on the twisted knee would surely result in injury!

known issues that can occur even when running correctly

(P)

instructions

details

take the pose as described above
the supporter corrects conspicuous details, especially the angle in the shoulders. Often the upper body tilts away from the wall on the pelvic side due to restricted flexibility of the shoulders, so that apart from the obvious misalignment of the shoulders, an unpleasant hollow back also occurs. In order to improve the angle in the shoulders, the middle upper body must be pushed against the wall under counter-pressure in the area of the shoulders or upper arms (close to the shoulder). If the counter-pressure is absent, the shoulders will almost inevitably move towards the wall, which not only leads to an unwanted reduction of the angle in the shoulders, but also from a certain point on out of a lack of strength will not be possible to keep for many performers. Another way of correcting is to press the feet against the wall while pushing the shoulder area away from the wall from behind:
1. as supporter sit or squat beside the performer. Support with one hand between the upper ends of the shoulder blades and push with equal force on the sternum towards the wall and upwards.
2. sit facing him in front of the performer, pull on the shoulder heads from the back while pressing your head against the sternum
3. Standing next to the performer, pull his shoulders away from the wall with one hand while the other hand keeps the feet on the wall.
For 1) and 2) it is important that pressure and counter-pressure or pressure and tension are equally strong.

in cases of severe limitation of flexibility in the shoulders, the head may hardly lift off the ground. In this variant it may become possible for the first time

known issues that can occur even when running correctly

(P) supporting the upswing

instructions

details

take dog elbowstand with the head facing the wall
the supporter stands sideways on the side of the swinging leg, holds the same side hand at shoulder level in order to be able to absorb an excessive movement of the shoulder in the direction of the wall, if necessary, and reaches into the flight of the thigh with the other hand to supplement the momentum to the required degree.
The hand supporting the shoulder area is only removed when the performer stands clean, calm and safe in the pose.

If the power of one supporting arm is not enough to support the upswing movement, this is not a mistake of the supporter, but the cause lies in the performer, presumably his thinking or his subconsciousness out of fear prevents sufficient effort!
Especially inexperienced beginners who want to learn elbowstand sometimes lack a little body awareness and do not control the shoulders sufficiently. For this reason, it is extremely important that a hand of the supporter lies in the area of the shoulder or upper back in order to be able to catch the upswinging person if necessary, i. e. to press the shoulder away from the wall. This is all the more important in elbowstand than in handstand. It should be noted here that depending on how the performer behaves, lifting his or her swinging leg can in the worst case cause the shoulders to move further towards the wall. If it is foreseeable that the performer lacks information or body consciousness, abort the attempt and better work on the preconditions. If the upswing succeeds together, it is urgently advised to take the hand off the shoulder area only when the performer is visibly calm and stable in the pose. During support, the supporter may need to grab quickly and vigorously, perhaps faster and stronger than expected, to keep the shoulder area of the performer away from the wall.
One of the two should count the swings that precede the jumping off, it is recommended that the supporter does this because he is in the more comfortable situation. Loud counting serves to prevent misinterpretation of the movements of the performer.
make sure to stand strictly on the side of the swinging leg! The grip from the other side, i. e. that of the jumping leg, can result in injury to the performer's ankle or the supporter's wrist or hand in a moment in which the supporter's hand is still on the performer's thigh when the jumping leg catches the arm.
The supporter should stand with clearly bent knees in order to be able to catch the performer sufficiently far in the upper back (instead of in the lower back!).

known issues that can occur even when running correctly

transition to uttanasana

instructions

details

take elbowstand as described above
bring more power into the shoulders so that in the following they do not move, if possible
bend in the hips to lift both legs from the wall, fold down clearly in the hips towards flexion, bend the knees and land with clearly bent knees
Shift weight from the arms to the feet by pushing the pelvis backwards with your hands with a stretching action in the elbow joints, lifting the elbows off the ground and stretching the arms.
refine uttanasana

When both legs are released from the wall at the same time, momentums are generated in the shoulders and upper body that push them against the wall. This must be absorbed by the strength of the shoulders and the upper back.
as always with two-legged landing, land as gently as possible with clearly bent knees
To lift your elbows from the ground and stretch your arms, you will need a lot of flexibility in the hamstrings and a lot of strength in your arms (triceps), otherwise it will hardly be possible. It would be desirable to move the weight to the feet with as far as possible stretched knees by the power of the arms.

known issues that can occur even when running correctly

pinca mayurasana "elbowstand"

variants

pinca mayurasana
"elbowstand"