AnatomyArms, Back, Chest, Shoulders
Pose TypeArm Balance, Inversion
Pincha Mayurasana (pin-chah my-yur-AHS-anna) pincha = feather / mayura = peacock
- Strengthens the shoulders, arms, core, and back
- Stretches the chest and shoulders
- Improves balance
- Calms the mind
- Relieves mild depression
- High blood pressure
- Neck, shoulder, or back injuries
- Heart conditions
- Ear infections
- Kneel on the floor. Clasp your elbows with opposite hands and place them on the ground in front of you.
- Keep your elbows where they are, but release your hands and bring them forward so your forearms are parallel to one another, palms facing down.
- Curl your toes under and straighten your legs. Walk your feet toward you until your hips are over your shoulders.
- Gaze slightly forward and draw your shoulders upward. Lift your right leg to the sky. Then bend your left knee slightly and push off the floor to lift your left leg toward the sky.
- Balance in the pose for several breaths. Exhale and carefully lower both feet to the floor.
MODIFY OR REPLACE
- Loop a strap around the upper arms to keep the elbows close together.
- Fix your gaze at a point ahead of you to balance.
- Draw your shoulders upward.
- Draw your belly toward your spine.
- Reach your tailbone toward your heels.
- Bend your knees and draw your toes toward the crown of your head for Scorpion pose (Vrschikasana).
WATCH OUT FOR
- Overarching of the back
- Shoulders collapsing
- Gaze downward rather than slightly forward