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Pincha Mayurasana

पिंचमयूरासन / Peacock Feather Pose

September 26, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

Benefits
  • 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.
Steps to perform the Asana: Pincha Mayurasana
  • 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.
Common Misalignments / (Mistakes)
  • Bending the back and core to compensate the flexing ability of the shoulder.
  • Elbows not staying aligned with the shoulders.
  • Balancing on your forearms.
Contraindication / Cautions
  • 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.
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