Feathered Peacock Pose (Sanskrit: Pīnchā Mayūrāsana / पिन्च मयूरासन)
The Sanskrit word ‘pincha’ means a feather and ‘mayura’ means a peacock. So, while practicing Pincha Mayurasana (Pīnchā Mayūrāsana) as the name suggests, you have to imitate a feathered or a dancing peacock. This asana is a forearm stand, which involves lifting the torso and legs off the floor just like a peacock lifts up its tail feathers to form a fan as he prepares to dance in the rainy season.
Instructions for Doing the Feathered Peacock Pose
- Kneel down on the floor and bend your body forward by resting your elbows, forearms, and hands on the floor. The gap between your elbows should not be more than the width of your shoulders. Make sure the forearms are parallel to each other.
- Start by pressing your palms and forearms into the floor and then stretch your neck upwards, lifting your head as high as possible.
- Now, with an exhalation, swing your legs up and balance your body on your forearms and elbows without falling backward (in the direction of your head).
- Extend your chest upwards, keeping your legs straight. Make sure the legs are joined at knees and ankles and your toes are pointing away from your body (towards the ceiling). Your head should be completely off the floor by now. Keep your gaze focussed on the floor.
- Maintain the balance and stretch your shoulders upwards, keeping your thighs, hips, and knees stiffened. Hold this position for about 15 to 60 seconds.
- To release the pose, exhale and bring one leg down at a time and come into the final posture of Adho Mukha Svanasana for about 30 seconds.
Benefits of Pincha Mayurasana
- This pose strengthens your arms, shoulder, and spine. It works on your neck, chest area, and abdomen as well, giving you a boost of energy and vitality.
- Pincha Mayurasana is an intense balancing pose, so it works towards instilling a deep sense of balance and coordination into your system.
- When you are upside down like that, your blood travels towards your brain. This increased circulation calms you down and relieves stress and anxiety. For this reason, Feathered Peacock Pose is often recommended to patients with mild depression.
Precautions
- Do not practice this asana if you have a spinal, shoulder, or neck injury.
- Avoid this pose if you have a headache, migraine, or insomnia. Also, people with high blood pressure or any other heart ailments should attempt the pose only after a considerable amount of preparation.
- Women should completely avoid this asana at the time of menstruation or in case they are pregnant.