Pincha Mayurasana: Benefits & Prep

Pincha Mayurasana, also known as the Feathered Peacock Pose, is an advanced yoga inversion posture that offers many physical, mental, and emotional benefits.

Benefits of practicing Pincha Mayurasana:

1. Improves balance: Pincha Mayurasana requires a great deal of balance, and regular practice can improve your ability to balance on your forearms.

2. Strengthens the arms and shoulders: This pose strengthens the arms and shoulders as you hold your bodyweight on your forearms, improving upper body strength.

3. Stimulates the nervous system: The inverted position of Pincha Mayurasana stimulates the nervous system, which can help to calm the mind and reduce stress.

4. Increases blood flow to the brain: The head-down position of this pose increases blood flow to the brain, which can improve focus, concentration, and mental clarity.

5. Improves digestion: Inverted poses like Pincha Mayurasana help to improve digestion by stimulating the digestive organs.

6. Enhances overall body awareness: Pincha Mayurasana requires awareness and control of the body, which can enhance overall body awareness and proprioception.

It's important to note that Pincha Mayurasana is an advanced posture that should only be practiced under the guidance of a certified yoga teacher.

1. Warm-up: Begin with a few rounds of Sun Salutations or other warm-up poses to prepare your body for the practice.

2. Build upper body strength: Practice arm-strengthening poses like Plank, Dolphin Pose, and Chaturanga Dandasana to build upper body strength.

3. Practice dolphin pose: Dolphin Pose is an excellent preparatory pose for Pincha Mayurasana. Start by coming into Dolphin Pose with your forearms on the floor, hands interlaced. Hold the pose for a few breaths, then release.

4. Use the wall: Practicing Pincha Mayurasana with the support of a wall can help you to build the strength and confidence required for the pose. Start by facing the wall and coming into Dolphin Pose with your forearms on the floor, fingers interlaced. Walk your feet closer to your elbows, and lift one leg off the floor, keeping the other foot firmly planted. Practice lifting and lowering each leg, building up strength in your shoulders and core.

5. Practice with a partner: Practicing Pincha Mayurasana with a partner can help you to refine your alignment and build confidence in the pose. Have your partner stand behind you and hold your legs as you lift them up into the pose.

6. Use yoga props: place a yoga strap around your elbows in order to keep your arms in lign with your shoulders and provide extra support as you start. You might also want to place a rolled up yoga blanket under your elbows (this provides a slight inclination, making it easier to lift up your feet. Check below video to see how I use props in pincha mayurasana.

Remember to practice safely and listen to your body. If you feel any pain or discomfort, release the pose and come back to it another day. And, as always, it's essential to practice under the guidance of a certified yoga teacher.

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