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Pinchamayurasana (Therapy)

पिञ्च मयुरासन / Peacock feather pose

October 7, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

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
Asana Video :
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