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Pincha Mayurasana

Pincha Mayurasana is also called as peacock feather pose.It improves the sense of balance and strengthens the muscles of the shoulders, back and arms. The body in this posture resembles a peacock with feathers fully spread and dancing.

How To Do

  • Start with adho Mukh Savasana on wall with palms and forearms on the floor.Your fingertips should be right at the base of the wall, and your forearms parallel to each other at shoulder width. firm your shoulder blades against your back torso and pull them toward your tailbone. Then rotate your upper arms outward, to keep the shoulder blades broad, and hug your forearms inward. Finally spread your palms and press your inner wrists firmly against the floor.
  • Now bend one knee and step the foot in, closer to the wall , but keep the other leg active by extending through the heel. 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. Exhale deeply each time you hop.
  • Stay in the pose 10 to 15 seconds. Gradually increase this to 1 minute.
  • When coming down, be sure not to sink onto the shoulders. Keep the shoulder blades lifted and broad, and take one foot down at a time with an exhalation.

Benefits of Pincha Mayurasana

  • It stretches the shoulders and neck, chest, and belly.
  • Improves sense of balance
  • Calms the brain and helps relieve stress and mild depression

Body Focus-

  • Brain
  • Pituitary
  • Arms
  • Shoulders
  • Legs
  • Spine
  • Lungs

Type Of Yoga Poses