Pincha Mayurasana (Peacock Feather Pose)

Start with Adhomukhasvanasana.

Slowly bend your elbows, placing your palms and forearms on the floor.

Your upper arms should be perpendicular to the forearms.

Make Anjali Mudra (Namaskar Pose) by joining your palms together.

Bring your feet as close to the elbows as possible. Ideally, the hips should be positioned above the shoulders.

Raise your hips up stepping it up towards your arms, as much as you can.

Lift your right leg and kick up the left leg off the floor.

Remain in this position for a few seconds.

Keep your head steady on the floor.

Ensure that your shoulders are far from your ears.

Keep your feet perpendicular to the floor.

Stay in the position as much as you can and breathe slowly.

Now put down your legs slowly one by one on the floor and release the pose.

Bending the back and core to compensate the flexing ability of the shoulder.

Elbows not staying aligned with the shoulders.

Balancing on your forearms.

Strengthens your shoulders, upper back and arm.

Stretches the neck, shoulders, chest, and belly.

Increases blood flow to the brain.

Improves balance and concentration.

Improves memory and attention span.

Relieves stress and anxiety.

Avoid if suffering from Sciatica or arthritis in the knee or hip joints.

Avoid if suffering from breathing or general health issues.

Avoid if suffering from any cardiovascular diseases or high blood pressure.

Avoid if suffering from asthma, cold or cough.

Avoid if suffering from dizziness, vertigo, severe headache or migraine.