(Feathered Peacock Pose)
Mayurasana is the peacock pose. "Pincha Mayurasana" is called the feathered peacock asana, identifying with the union of terms Pincha (i.e. feathers) and Mayura ( peacock). The body in this posture resembles a peacock with feathers fully spread and dancing. It is commonly known as forearm or elbow balance.
Being much similar to asanas such as Handstand Balance and Headstand, a major obstacle to Pincha Mayurasana is a natural fear of falling. Therefore, the basic pose will be described with the heels supported against a wall.
Often the hands slide together during this pose, which collapses the head onto the floor and compresses the neck. If you have a standard yoga block, position it between your hands (with your index fingers along the ends of the block, and your thumbs pressing into the front side) to help keep them apart as you practice.
Perform a modified Adho Muhka Svanasana at your yoga wall, with your palms and forearms on the floor. Your fingertips should be right at the base of the wall, and your forearms parallel to each other at shoulder width.
To ready yourself for and secure yourself in this inversion, firm your shoulder blades against your back torso and pull them toward your tailbone.
Then rotate your upper arms outward, to keep the shoulder blades broad, and hug your forearms inward.
Finally spread your palms and press your inner wrists firmly against the floor.
Now bend one knee and step the foot in, closer to the wall (let`s say the left leg), but keep the other (i.e. right) leg active by extending through the heel.
Take a few practice hops before you try to launch yourself upside down.
Sweep your right leg through a wide arc toward the wall and kick your left foot off the floor, immediately pushing through the heel to straighten the leg.
Hop up and down like this several times, each time pushing off the floor a little higher.
Exhale deeply each time you hop.
Stay in the pose 10 to 15 seconds. Gradually work your way up to 1 minute.
When you come down, be sure not to sink onto the shoulders. Keep your shoulder blades lifted and broad, and take one foot down at a time with an exhalation.
Lift into Adho Mukha Svanasana for 30 seconds to a minute. Be sure to alternate your kicking leg, one day right, next day left.
The Anatomical Focus points of the body are Brain, Pituitary, Arms, Shoulders, Legs, Spine and lungs.
Hopping up and down is all that will be manageable in the beginning. Regularly practice strength poses, like Adho Mukha Svanasana and Chaturanga Dandasana. Eventually you`ll be able to kick all the way into the pose. At first your heels may crash into the wall, but again with more practice you`ll be able to swing your heels up lightly to the wall.
If your armpits and groins are tight, your lower back may be deeply arched. To lengthen it, draw your front ribs into your torso, reach your tailbone toward your heels, and slide your heels higher up the wall. Draw the navel toward the spine. Squeeze the outer legs together and roll the thighs in. In Pincha Mayurasana your head should be off the floor; hang it from a spot between your shoulder.
Benefits of Pinchamayurasana
Like handstand and headstand asanas, it Improves sense of balance
The shoulders, arms, and back get immensely strengthened.
It stretches the shoulders and neck, chest, and belly.
Calms the brain and helps relieve stress and mild depression
One should not perform this asana when suffering with:
Back, shoulder, or neck injury
High blood pressure