I adore the Hollow Back variation of Pincha Mayurasana, because it feels limitless in my back. I’ve had to work hard for backbends, and this one always leaves me feeling powerful and open. Other backbends can often remind me of my limitations.
In order to really find the shape of this pose, it's better to focus on the work of the chest. The shape of the hollowed-out back comes naturally with the power of your legs and the work in your chest.
Here's what typically runs through my mind when I practice Hollow Back Forearm Stand:
1. Am I rooting my forearms?
2. Am I smiling?
3. Is my neck relaxed?
4. Is my chest drawing forward?
5. Is my front leg bent to counterbalance?
6. Am I extending powerfully through my back leg?
7. Am I spreading my toes?
8. Are my arms rotating externally?
Kathryn Budig is an internationally celebrated yoga teacher and author known for her accessibility, humor, and ability to empower her students through her message, "aim true." The Kansas native graduated from the University of Virginia with bachelor's degrees in both english and drama before moving to Los Angeles, where she trained at Yogaworks under Maty Ezraty and Chuck Miller. She is the author of Aim True: Love Your Body, Eat Without Fear, Nourish Your Spirit, Discover True Balance! and travels around the world teaching.