The Sanskrit name is derived from Pincha (पिञ्च ) meaning feather, Mayur (मयूर) meaning peacock and asana (आसन) meaning posture or seat.
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Introduction to the Asana
Benefits
- Strengthens your shoulders and upper back
- Increases blood flow to the brain
- Improve memory and attention and alleviate stress
Ailments Tackled
- Alleviates joint tension and stiffness
- Improves Immune System
- Relieves depression
Steps to perform the Asana: Pinchamayurasana (Therapy)
- 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.
Key Alignment Points
- 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.
Common Misalignments / (Mistakes)
- Balancing on your forearms restricts how much you can flex your shoulder joints
- Ensuring that the elbows stay in line
Contraindication / Cautions
- Avoid in case of suffering from any cardiovascular diseases
- Avoid in case of suffering from arthritis
- Avoid in case of asthma & cold or cough
Related Asanas
Urdhva Dhanurasana
उर्ध्व धनुरासन / Upward Bow Pose
The name is derived from Sanskrit words, “Urdhva” meaning upwards, “dhanur” …
Pinchamayurasana
पिञ्च मयुरासन / Peacock feather pose
The Sanskrit name is derived from Pincha (पिञ्च ) meaning feather, Mayur (मयूर) …
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