Through mental and physical equilibrium, the balancing inversion known as Pincha Mayurasana aids the practitioner in overcoming a fear of falling while displaying power and beauty.
The practitioner should start in ardha pincha mayurasana (dolphin position) before moving into this asana. The feet travel forward until the torso is almost vertical, keeping the forearms and elbows firmly and flat against the mat. The legs are raised or kicked up with the assistance of a strong core, causing the torso to become vertical and the body to balance on the arms. Advanced practitioners can straighten their legs and extend their entire body to the sky, but beginners can simply let their legs dangle freely in a bent position.
Forearm stand or peacock feather posture is another name for Pincha Mayurasana in the English language. This pose’s name comes from the way it mimics a peacock raising its tail to display its vibrant plumage.
According to some theories, pincha mayurasana improves blood flow to the brain, which lessens stress and fosters emotions of clarity and tranquility. Additionally, it tones the entire body, particularly the muscles in the shoulders and the core.
Pincha Mayurasana and other inversions promote the opening of the Ajna or third eye chakra. The practitioner’s mental and psychic powers are improved by the energy flowing to the third eye due to the practitioner’s head position and deliberate gaze toward the mat.
This posture, known as an energizing one, is also said to improve the flow of prana, or life force energy.
To aid in maintaining good elbow and forearm alignment, beginners practicing this pose may choose to utilize a yoga strap around the arms or a block between the hands. Before attempting this posture without support, it may be beneficial to practice it against a sturdy wall to assist the body in getting used to the asana’s proper alignment.
Steps For Performing Pincha Mayurasana
- Place your elbows directly behind your shoulders while on all fours. To make sure your elbows are shoulder-width apart, grab hold of them with the opposing hands.
- Lie flat on the ground with your palms facing down and your forearms parallel.
- Engage your hands by pressing down with the fingertips, slightly hollowing out your palms, and extending your forearms (Hasta Bandha).
- Come up into Dolphin pose while bringing your hips up to the sky.
- Continue pushing the ground away with your forearms as you tighten and lower your shoulder blades.
- Externally spin (turn outward) your upper arms while feeling as though you are actively bringing your forearms toward one another.
- Move one foot toward the center of your mat. Maintain a bent knee.
- Lift your other extended leg by pressing into the foot of the bent leg while exhaling.
- To practice feeling the weight in your upper body, start with a few tiny jumps.
- As your strength increases and your body becomes accustomed to the sensation of being in the initial stage of the pose, press firmly onto the foot of your bent leg to fully lift your extended leg.
- You will eventually kick both legs straight up.
- After rising into the position, maintain your pressure in the forearms and palms, knit your front ribs together, draw your navel toward your spine, and lengthen your tailbone toward your heels to focus on your core.
- To stay in the pose, lower one foot, then the other, back into Dolphin pose. Then, bend your knees and stay in Balasana (Child’s Pose) for a few breaths before standing up.
- To come out of the pose, lower one foot, followed by the other, back into Dolphin pose.
Can anyone perform Pincha Mayurasana?
Many different persons can perform Pincha Mayurasana or its simpler versions, including:
- Young people
- Those looking to lessen stress
- People looking to gain better balance
- Those seeking to strengthen their upper bodies
- Those seeking to relieve joint pain and stiffness
- Those seeking to enhance their balance and coordination
Who ought to stay away from Pincha Mayurasana?
Without first contacting your doctor, you should avoid performing the Feathered Peacock Yoga Pose if you have any of the following medical conditions:
- Neck, back, wrist, or shoulder injury
- Just had surgery
- High blood pressure and frequent headaches
- Cardiovascular conditions
- Right now, there is a lot of worry or anxiety
- Fever, cold, or the flu
- Infections of the nose, ears, or eyes
- Digestion issues
What modifications exist for Pincha Mayurasana?
Pincha Mayurasana can be done in a variety of ways that will either make it simpler or more difficult for you to practice. Here are some different options you could try:
1. Ardha Pincha Mayurasana: It is also known as the Dolphin Pose, is an easier form of the asana. The semi-inversion pose Ardha Pincha Mayurasana is great for boosting circulation and fortifying the upper body.
- To begin, go down on your hands and knees.
- Place your forearms on the ground with your elbows and shoulders parallel.
- Raise your hips and back. Your legs should be straight.
- Be sure to lift your shoulders away from your ears and maintain tight shoulder blades. For 15 to 20 seconds, maintain the posture.
- Go back to the beginning position.
2. Padma Mayurasana: This difficult yoga pose, also known as Pincha Mayurasana, can help with digestion issues and build strength.
- Start with assuming Padmasana.
- Squat down with your palms facing backward on the floor.
- Curl your elbows inward and bring them up.
- Lean forward and press your elbows toward your midsection.
- Your upper arms should support the weight of your trunk.
- While in the Lotus Pose, raise your legs off the floor.
- Stay in this position for 10 to 12 seconds, or however long feels comfortable.
- Drop your legs to break the posture.
Why practice Pincha Mayurasana?
- Pincha Mayurasana has several advantages beyond merely improving your physical health. This pose is crucial for enhancing the health of your brain as well.
- One of the most significant Pincha Mayurasana advantages is that it strengthens your shoulders and upper back. As an inversion pose, the Feathered Peacock Yoga Pose improves blood flow to your brain. This upper body strength is crucial for enhancing your functionality and balance. One of the most significant benefits of Pincha Mayurasana is that it gives your body a wonderful stretch and eliminates joint tension and stiffness.
- Since Pincha Mayurasana takes intense concentration to maintain balance, one of its most significant advantages is that frequent practice can improve your focus in general.
- You can easily incorporate this asana into your at-home workouts because it doesn’t call for a complex set-up.
How safely to perform Pincha Mayurasana?
The following considerations will help you perform Pincha Mayurasana safely:
- You require stability and strength in your shoulders to support yourself on your forearms. Don’t attempt this stance right away.
- Prepare your body for Pincha Mayurasana by performing postures like Sarvangasana, Adho Mukha Svanasana, and Uttanasana.
- Because this asana is difficult, you shouldn’t jump right into it. Spend some time developing your balance, especially if you’re just starting with yoga. Allow yourself plenty of time and try the steps several times.
- Use a soft blanket beneath your elbows to relax into the posture.
Pincha Mayurasana can also be performed against a wall. One can wrap a strap over if they have weak elbows. Learn the correct form from a qualified instructor whether you’re performing the Pincha Mayurasana asana itself or its preparatory poses. Or you might sign up for online yoga classes