How to do Pincha Mayurasana (Feathered Peacock Pose)

The yoga pose Pincha Mayurasana or feathered peacock pose is a challenging asana that requires strength and balance. The benefits of doing this pose include improved posture, increased flexibility, and strengthened muscles. This inverted posture is difficult, so remember to never rush the journey. Celebrate the body you have and all it can do for you. With time and practice, you’ll be able to do this pose. Before we teach you how to do the pose let’s start by looking at some of its benefits.

Benefits of Pincha Mayurasana

Pincha Mayurasana requires both strength and flexibility. When you practice this pose, you open up your shoulders, chest, and core while also lengthening your spine. As a result, you improve your posture and increase your flexibility. Additionally, this pose strengthens the muscles in your arms, wrists, back, and legs.

This inversion is also said to be therapeutic for the mind and body. It can help to improve your focus and concentration while also relieving stress and fatigue. If you suffer from anxiety or depression, this pose may also help to ease those symptoms.

Now that we’ve looked at some of the benefits of Pincha Mayurasana, let’s look at contraindications.

Contraindications for Pincha Mayurasana

Pincha Mayurasana is not recommended for those with the following conditions:

– Shoulder injuries

– Wrist injuries

– High blood pressure

– Glaucoma

– Pregnancy

If you have any of these conditions, please consult your doctor before practicing this pose.

Now that we’ve gone over the benefits and contraindications, let’s look at how to do Pincha Mayurasana.

How to do Pincha Mayurasana

Begin in forearm downward facing dog.

Make sure your elbows are stacked under your shoulders. Don’t allow them to wing out.

From here, exhale and walk your feet forward until your hips are stacked over your shoulders.

Press down into your palms to lift your hips and use your core strength to bring your legs up.

Use the strength of your arms to begin to lift your hips off the floor. You want to stack your legs over your hips and your hips over your shoulders to create a vertical line with your body.

Don’t let your legs and hips overshoot the verticle line. You don’t want the pose to be banana-shaped. You want your whole body to be in a straight line.

Keep your gaze focused on a spot between your hands as you continue to press down into your palms and straighten your arms.

Keep your legs straight and press down evenly into both palms.

To exit the pose, bend your knees and place your feet back on the floor. Then, press down into your hands and come back into downward facing dog.

There you have it! Now you know how to do Pincha Mayurasana. Remember to practice this pose often to reap all its benefits. Stay safe and have fun!

Watch this video with Kino to find out more about Pincha Mayurasana.