Duration: 120 minutes
Format: Professional video recording from Carpathian Yoga Fest 2023 — the largest international yoga festival in Ukraine
Language: Ukrainian
Access: Lifetime access (YouTube private link)
Practice type: Hatha yoga, preparation for inversions
Instructor: Olena Bakai
This video tutorial is a complete step-by-step guide to learning Pincha Mayurasana (forearm stand) from scratch. Designed specifically for those who have never tried inversions, are afraid of falling, or simply don’t know where to start. The recording was made at Carpathian Yoga Fest 2023 — a yearly event that brings together the best yoga teachers from Ukraine and around the world in the inspiring atmosphere of the Carpathian Mountains.
In this class, Olena Bakai breaks down:
- How to safely prepare the shoulders, core, and pelvis
- How to avoid lower back strain
- How to overcome fear of falling
- How to balance against the wall, with and without blocks
- Why strength is essential for stability — and how to build it correctly
Included in the video:
- Functional warm-up and activation of key muscle groups
- Progressive exercises for shoulder girdle stability
- Techniques to enter the pose with momentum and with control
- Partner work and wall-supported practice
- Short Tabata sets to build strength and endurance
A unique benefit of this class is the real-time group interaction. Mistakes, fears, and student questions are addressed on the spot. You’ll feel like you’re in the room, learning alongside others.
What this practice offers:
- Conscious and safe preparation for inverted poses
- Release of muscle blocks and fear of falling
- Development of strength in shoulders, core, and legs
- Understanding the movement anatomy in Pincha Mayurasana
- Confidence in your body and a sense of internal support
Who this class is for:
- Beginners who’ve never attempted Pincha
- Those who fear falling or have had injuries
- Experienced practitioners wanting to deepen their technique
- Yoga instructors seeking a systematic approach to teaching inversions
What you'll gain:
Beginners:
- Clear understanding of how to prepare for Pincha
- Tools to practice safely at the wall
- Confidence in your body and abilities
- Experienced practitioners:
- Technique refinement and common error prevention
- Better control of shoulder, pelvic, and core alignment
- The ability to enter the pose with strength, not just momentum
About the instructor:
Olena Bakai is a yoga and yoga therapy teacher with over 10 years of experience. Her method combines anatomical precision, practicality, and a deep understanding of human psychophysiology. She regularly leads seminars, advanced trainings, and teacher education programs — teaching not only form, but depth.
What you'll need for practice:
- Yoga mat
- A wall or open space near it
- 2 yoga blocks
- Optional: blanket or cushion for post-practice relaxation
This lesson is your opportunity to learn Pincha Mayurasana from scratch — without fear or injury. If you’ve been dreaming of mastering this pose but didn’t know where to begin, this is your moment.
Buy the video tutorial and start your journey into inversions today.
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