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. The forearm stand makes you more stable than the handstand because of the larger foundation that the forearms give. The prerequisites, however, are strength and openness, and those can be quite challenging. Take your time to ease out into this pose, no matter how long it takes.
What You Should Know Before You Do The Asana
This asana must be performed on an empty stomach. You must have your meals at least four to six hours before you practice yoga. You must also make sure that your bowels are empty. 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.
How To Do The Pinch Mayurasana : Step-by-Step Instructions
- 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.
- It can be an intimidating pose and should be done with supervision till you are confident of doing it yourself.
- Firm your shoulders and back to get ready to do the inversion.
- Hug your forearms closer to your body and spread your palms down flat.
- 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.
- 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.
- 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.
- Once you are in that position, stretch and pull parts your body to perfect the pose. Your head should be raised between your shoulders.
- 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.
As beginners, it might be difficult to stop your elbows from sliding away from each other when you assume this pose. Slip a strap over your upper arms, locking it just above the elbows. Then, stretch out your arms in front such that they are shoulder width apart. Adjust the strap such that it hugs the outer part of the arms. Now that your posture is set, use the strap to assist you in the pose. Push the arms slightly away from the strap instead of letting them bulge out into the strap.
Modifications & 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.
Benefits Of The Pinch Mayurasana
- It makes the back, shoulders, and arms strong.
- It gives the neck, shoulders, chest, and belly a good stretch.
- The brain is calmed, and stress and mild depression are reduced.
- 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.
Adho Mukha Vrksasana
Adho Mukha Svanasana
Prasarita Padottanasana (with a block squeezed between the bent elbows)
Adho Mukha Vrksasana
Adho Mukha Svanasana
Pinch Mayurasana takes years to master. You will become humble and let go of your ego as you aspire to achieve this pose. For ease, you can enter this pose by doing a split leg or by bending your knees. Your goal must be to move towards the centerline and seek the vertical axis as you are in the posture. Remember to spread your shoulders, firm your thighs, engage your spine, and to keep your toes pointed.