Feathered Peacock Pose - Pincha Mayurasana

Pinch Mayurasana or the feathered peacock pose is a complicated pose where one stands on hands, balancing the entire body on it. This pose is also seen as a metaphor of what the practice of yoga is supposed to do.

This pose is beautiful and yet difficult, like most of the other yoga poses. This pose is also sometimes referred to as the forearm stand.


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Steps :

  1. Start with the downward dog position by the wall. Position your hands on the floor by placing your forearms, palms down, parallel to each other and at your shoulder’s width from each other.
  2. It can be an intimidating pose and should be done with supervision till you are confident of doing it yourself.
  3. Firm your shoulders and back to get ready to do the inversion.
  4. Hug your forearms closer to your body and spread your palms down flat.
  5. Bend one foot at the knee and slowly lift it with support to the wall. Extend the other foot to the heel and stretch it so that the weight is balanced.
  6. The next step is to raise your second leg. Initially it might seem like you are just hopping to try to raise your leg. But the hopping is a precursor and is needed.
  7. Eventually, once you have more strength you will be able to raise the second leg. That might also take a few tries and eventually your second leg will meet your first by the wall.
  8. Once you are in that position, stretch and pull parts your body to perfect the pose. Your head should be raised between your shoulders.
  9. Stay in your pose for 15 to 20 seconds and slowly increase it to about 1 minute. When you return to the starting position, do not just let go. First bring down one leg at a time and come back to the starting position.

Precautions :

  • Any injury to the back, neck, or shoulder makes this pose risky. If you are suffering from headaches, high blood pressure, heart condition you should not do the pose.
  • Menstruating women should also avoid doing the pose.

Beginner’s Tip :

One of the Beginner’s tip For Feathered Peacock Pose is to loop the forearms or elbows together. This prevents the elbows from sliding apart which is a common occurrence when you are learning to do the pose.

Benefit To Body Part :

  • This pose stretches all muscles of the back and legs, neck and belly.
  • The feathered peacock pose also strengthens the arms, back and shoulders.

Therapeutic Applications :

  • The sheer steps needed to get this pose right helps improve focus and concentration skills.
  • It acts as a good antidote to stress and depression.

Variations :

  • Since this pose is difficult to do, usually most people start doing half the pose which is an acceptable variation.
  • You can also use the wall as a scale to raise yourself. Use the wall to mark where your shoulders and legs should be. Then, use the wall as a guide and put your feet on the wall. Slowly walk the length of the wall while supporting yourself with your elbows as explained in the steps. Once you reach the position, hold it for few seconds. This can be done till you are able to raise yourself without any support.

Preparatory Poses :

Follow Up Poses :

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