36-asana tip sheet 36 - Pincha Mayurasana.pages

Asana Tip Sheet - #36
Pincha Mayurasana
(feather of the peacock Pose)
Extend toes
towards ceiling.
Engage quads,
with slight inward
rotation.
le to
’re ablbows
u
o
y
f
I
the e
keep nder the s
u
thi
ders, ce
l
u
o
h
s
alan
arm bht feel
g
i
n
m
R tha
EASIEasana!
sirs
Yogis
w
hamst ith tight
r
should ings and
to use ers may ne
e
a
elbow strap on t d
he
s and
ho
(again
st a w p up
all
safety
) at fir for
st.
Uddiyana and mula bandhas
create stability and increase
the lift up out of the arms and
shoulders.
Draw lowest ribs into body, which
supports low back and creates
extension towards the ceiling.
Engage lats and draw
shoulders away from
neck.
Nasagrai drishti as
you face the mat.
Press chest up and away from mat.
Elbows (and hands, if possible)
placed shoulder width apart.
Knuckles and elbows press firmly into mat.
Best mantra for this pose: “I am a magnificent creature.”
asana name
• pincha = feather
• mayura = peacock
• asana = seat or posture
benefits
• Builds (and requires) strength in core, trunk,
arms, shoulders and back.
• Strengthens focus and decompresses spine.
• Provides all the great benefits of inversions
—improves balance, energizes brain
(increases blood flow), positively affects
blood and lymphatic flow, boosts immunity,
builds confidence, keeps us humble (from
all those attempts before success),
increases joy and more!
• Stimulates third eye chakra and udana vayu.
contraindications
• Menses.
• Pregnancy (unless you were comfortably
practicing this pose before pregnancy).
• Shoulder injury.
modifications
• To prep, use adho mukha svanasana,
dolphin and sirsasana.
• Work with a wall or yoga buddy for safety
before trying in the middle of the room.
• Foam block between hands and strap on
elbows keeps base solid!
attitude
• Fierce, proud peacock.
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