Pinchamayurasana (Therapy)

The Sanskrit name is derived from Pincha (पिञ्च ) meaning feather, Mayur (मयूर) meaning peacock and asana (आसन) meaning posture or seat.

• Come onto your hands and knees on your mat.

• Tie a loop of belt in your both the arms to keep the arms & elbows in line with the shoulders.

• Place your forearms on the mat with the block positioned between your hands.

• Your forearms should be parallel and shoulder-width apart, supported by the belt.

• Press your forearms firmly into the mat and grip the block with your hands.

• Spread your fingers wide and press down through your fingertips.

• Engage your shoulders by drawing them away from your ears and pressing your shoulder blades towards your spine.

• Engage your core muscles to support your spine and maintain stability.

• Tuck your toes under and lift your hips up, coming into Dolphin Pose.

• Walk your feet closer to your elbows to bring your hips over your shoulders.

• Shift your weight onto your forearms and lift one leg up towards the ceiling.

• Engage your core and use the strength of your shoulders and arms to help lift the other leg off the ground.

• If needed, use a small hop to help lift both legs up.

• Once both legs are up, engage your legs and bring them together or keep them slightly apart (hip-width).

• Keep your toes pointed and legs active, creating a long line from your feet to your forearms.

• Ensure your shoulders stay directly over your elbows, supported by the belt.

• Breathe deeply and steadily, focusing on maintaining your alignment.

• Hold the pose for a few breaths or as long as comfortable.

• To come down, slowly lower one leg at a time back to the mat.

• Rest in Child’s Pose (Balasana) or a seated position to recover.

• Keep your shoulders directly over your elbows, maintaining a 90-degree angle.

• Engage your shoulder girdle to stabilize and lift, avoiding sinking into the shoulders.

• Engage your core muscles to support your spine and maintain balance.

• Draw your navel towards your spine to create stability in the midsection.

• Engage your glutes and inner thighs to help lift your legs and maintain alignment.

• Balancing on your forearms restricts how much you can flex your shoulder joints

• Ensuring that the elbows stay in line

• Avoid in case of suffering from any cardiovascular diseases

• Avoid in case of suffering from arthritis

• Avoid in case of asthma & cold or cough