When one fleshes out the word pinchamayursana, one gets the words pincha meaning feather and mayura meaning peacock. Imitating a peacock spanning its feather out, it removes the stiffness in the necks and the shoulder blades and has all the benefits of strengthening and inverted poses.
Step-by-Step Instructions of the Posture:
- Lie on the stomach in such a way that you are facing the wall.
- Now, bend the elbows gently so that they are right under the shoulders. Also, bring the palms together (as you do in Anajli Mudra).
- Lift the hips and walk towards the arms as much as you can.
- Lift the right leg and try to lift the left leg also from the mat. The action will not only allow you to touch the wall with your feet but also push the lower body off from the mat.
- Hold this position for a few seconds.
- Your head should be off from the mat and ensure that the shoulders are away from the ears.
- Now touch your third eye with the thumbs while holding the palms in Anjali Mudra.
- Touch the wall with the feet or keep them perpendicular.
- Breathe deeply, stay in the position for a few seconds and release gently.
Now that you are aware of how to perform the pose, here’s a look at the top 5 health benefits of feathered peacock pose.
Top 5 Health Benefits of Pincha Mayurasana Pose
- Strengthens the Upper Body – Arms, Shoulders and Back – Pincha Mayurasana is excellent for the strengthening of core muscles – shoulders, arms and back and releases tension and soothes overworked muscles and tendons. Hours spent in front of the computer or doing desk jobs can sometimes serve as an impediment to flexibility and strength and leads to fatigue and tiredness. PinchaMayurasana improves the blood flow in the lesser worked areas.
- Provides an excellent stretch to the upper and middle body – Among the many health benefits of Pincha Mayurasana pose, stretching of the shoulders, thorax, neck, chest, and belly happen to be immensely beneficial for the body. It opens up the chest, belly and shoulders allowing better blood flow and generating more energy. This posture serves to stretch the frontal plane of the body also – namely the thighs, hips, belly and chest.
- Engages the mind and relieves stress and mild depression – The daily practice of the asana promotes clarity of thoughts. With this asana the emphasis is on the center of the body and achieving a good vertical axis by spreading the shoulders, tightening the thighs, keeping the spine engaged and keeping the toes pointed out. While getting into the posture the asana engages the tiny muscles that we didn’t know exists in our body. In the process, these muscles are better used and lend a better balance to the body.
- Increases the flow of prana into the body – Speaking of the health benefits of feathered peacock pose, the asana helps to open up the third ajna and therefore increases the flow of prana or life force energy. With this engaging asana, the mind can scarcely wander into tiring and negative thoughts. This asana requires concentration and single-mindedness, since a slight mistake can disturb the overall outcome. The practice can help one apply the same level of concentration to other aspects of one’s life.
- Developing arm strength and betters side body posture – The pose tests the strength, stability, structure and vitality of the body. The upper arms (triceps, deltoid and smaller structures) are constantly engaged. The lower arms and wrists are strengthened since the entire weight of the body hinges on these. Also, the outer torso area or the serratus muscles are stabilized and lend a better muscle tone and overall balance to the body.
The vertical axis of the body is emphasized and hence the center channel should be pulled up. The focus is on lifting the upper body such that it doesn’t collapse.
People suffering from the following conditions should avoid the practice:
- Cervical issues and shoulders, neck or back injury
- Diabetes, hypertension and high blood pressure
- Glaucoma
- Menstruating and pregnant women
Preparatory Poses:
- Strengthen the forearm with a Dolphin pose or a dolphin plank pose
- Runners lunge or the high lunge is great for stretching the reflexes
- Side stretches such as hanumanasana.
- Since it’s an advanced pose medical supervision or experienced yoga teacher required
Tips
- A simple way of getting into the pose is with wall support. Keep your core and glutes engaged while you are on your elbows and your knees are thrown up.
- Start as a beginner since the pose requires a good amount of concentration and strength.
- You can also take the help of two other practitioners for the early days of practice.
