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Yoga:

Pincha Mayurasana Yoga Pose | Pincha Mayurasana Yoga | Yoga for Pincha Mayurasana | Feathered Peacock Pose

The yoga feathered peacock pose is a challenging arm balance inversion posture that helps to stabilize the shoulders, strengthen the upper body and relieve tension in the spine.Did you know that the immaculate peacock is actually a male? The female peacock, or peahen, is much less flamboyant with her display of feathers, yet just as proud.A little more than a headstand, a little less than a handstand, a forearm stand is just right.

Your fingertips should be right at the base of the wall, and your forearms parallel to each other at shoulder width. This pose isn’t quite as scary as Adho Mukha Vrksasana; it has a firmer base of support, and the head isn’t as far away from the floor.Come to the wall.Bring the forearms and palms flat against the floor.

Bend the elbows, bringing the upper arms perpendicular to the forearms.Come up into Downward Facing Dog with the legs.Then take a few practice hops before you try to launch yourself upside down. Sweep your right leg through a wide arc toward the wall and kick your left foot off the floor, immediately pushing through the heel to straighten the leg. Hop up and down like this several times, each time pushing off the floor a little higher.

Once your hips are stacked above your shoulders, have your partner lift his hands and place the heels just above your hips bones.Press down into the right foot creating lightness in the left foot and leg as you begin to ‘hop’ and reach the left leg up and towards the wall.Walk the feet in toward the hands as much as possible.Eventually you’ll be able to kick all the way into the pose.At first your heels may crash into the wall, but again with more practice you’ll be able to swing your heels up lightly to the wall.

Once lifted, repeat with the left leg. Point your toes and lift up through your arms, increasing the distance from your shoulders to your feet.To lengthen it, draw your front ribs into your torso, reach your tailbone toward your heels, and slide your heels higher up the wall. Draw the navel toward the spine.Bend one knee and begin to kick up with the opposite leg.With each pose, add 1 or 2 seconds, slowly working your way up to 3 minutes. When ready, have your partner hold the hips and very gently pull back towards your fingertips, helping you to balance

.Hold here for at least 30 seconds before gently releasing one leg down at a time coming and into child’s pose, Adho Mukha Svanasana, or Uttanasana for five breaths before coming up.Stay in the pose 10 to 15 seconds. Gradually work your way up to 1 minute. When you come down, be sure not to sink onto the shoulders. Keep your shoulder blades lifted and broad, and take one foot down at a time with an exhalation.Drop your knees to the floor and your chest onto your upper thighs and rest in child’s pose for at least 1 minute.

Benefits:

1.Have shoulder, back or neck issues

2.Calms the brain and helps relieve stress and mild depression

3.Improves sense of balance

4.Stretches the shoulders and neck, chest, and belly

5.Strengthens the shoulders, arms, and back

6.Have a heart condition

Incoming search terms:

• Pincha Mayurasana : Peacock Feather