Pincha Mayurasana Yoga Steps and Benefits


The name of this pose comes from Sanskrit language in which Pincha means Feathered, Mayura means Peacock and asana means Posture. So this pose is also known as Feathered Peacock Pose in English language. Pincha Mayurasana pose is very complicated pose where you have to stand on your hands, balancing the entire body weight on them.
Pincha Mayurasana Yoga Steps and Benefits
Pincha Mayurasana Yoga Steps and Benefits

Pincha Mayurasana or Feathered Peacock Pose Steps

  • First of all you have to stand on the floor and attain the pose of Tadasana. Tadasana is a standing pose with feet together and hands at the sides of your body.
  • Next, you have to come down to the ground in the Adho Mukha Svanasana pose. This is a pose in which you place your palms down on the ground. The hands must be parallel to each other and the width between them must be the same as your shoulder width. You must do this pose under somebody’s supervision until you are sure and confident that you can do it yourself.
  • After attaining the pose, make keep your shoulder and the back firm so that you can perform the next step.
  • Take your forearms closer to your body and let the palms spread down on the ground.
  • Now slowly bend your left leg from the knee and lift it slowly with the support of the wall. Keep your weight balanced by extending the right foot to the heel and stretching it.
  • Next you have to raise your right leg. In the beginning you may find it very difficult to lift your legs, but with practice you will get enough strength to lift up both your legs.
  • Once you have lifted both your legs up in the air with the support of the wall, stretch and pull your body parts so that your body gets the perfect pose. Your head should be between your shoulders, in a raised position.
  • Try to stay in this pose for 15 to 20 seconds in the beginning and then you can slowly increase it to 1 minute.
  • When you get back to the starting position, bring one leg down first and then the other.
  • You may repeat it about 5 times a day, according to your capacity.
  • When you are beginner, you may find it difficult to maintain your balance when you are in the final position. In that case you may take the support of the wall and rest your legs against the wall. This will help you get the balance. However, with practice you will find that it is an easy pose to do.
  • For the beginners doing Feathered Peacock pose, the advice is that they loop the forearms or elbows together, so that the elbows are prevented from sliding apart.

Pincha Mayurasana Benefits

  • Strengthens the shoulders, arms, and back.
  • Improves sense of balance.
  • Calms the brain and helps relieve stress and mild depression.
  • Stretches the shoulders and neck, chest, and belly.

Preparatory Poses of Pincha Mayurasana

  • Gomukhasana
  • Prasarita Padottanasana (with a block squeezed between the bent elbows)
  • Supta Virasana
  • Uttanasana
  • Adho Mukha Vrksasana
  • Adho Mukha Svanasana

Pincha Mayurasana Video

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1 comment:

  1. The way you are teaching how to do Mayurasana is amazing. I literally loved your method. We have started such website to teach Yoga poses for kids and elder people.You guys can make a visit to our website and give us some feedback about it.


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