Poses >> Pincha Mayurasana

Pincha Mayurasana

Pincha (feather)
Mayura(peacock)

This pose resembles a peacock starting his dance, with the trunk and legs up in the air.

1.If you are just beginning this pose, you may want to practice it against a wall, using a strap to secure the arm width. Begin on your hands and knees with forearms on the floor. Keep your hands and forearms parallel to each other. Elbows should not be wider than the shoulders.�
2. Look forward to the thumbs. Keep gaze forward to keep energy moving forward, rather than sagging underneath.
3. Focus on navel lifting, also known as uddhiyana bandha. Press up into dolphin, lifting your hips in the air. Extend one leg (internal rotation). Come way up on the ball of the back foot and keep legs engaged as you kick up. When kicking up, keep both legs strongly engaged and reach through the feet, spreading the toes.
4. Often when we go upside down, we lose our orientation because our point of reference is reversed. We panic or react and everything goes awry. More challenging arm balances are an opportunity to build concentration first, from this focus comes confidence as we learn how to stay connected to our breath in an unfamiliar situation.
5. So, keep legs engaged, reach with the toes, lift from the navel. Keep lifting shoulders up (shoulder blades drawing away from each other and away from the ears) and the thighs taut. Gradually, learn to stretch the spine and shoulders, keep the head up and the gaze forward.
6. To build your confidence and strength, practice Downward Facing
Dog, Dolphin and chaturanga.
7. At first, your feet may crash into the wall, but gradually, they will float up more lightly and with more control.

Video and Text by Yogamates Featured Teacher: Ashley Turner