Pincha Mayurasana (Feathered Peacock Pose): Steps,6 Advantages

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Pincha Mayurasana (Feathered Peacock Pose): Steps,6 Advantages

Pincha Mayurasana (Feathered-Peacock-Pose)
Pincha Mayurasana (Feathered Peacock Pose): Steps,6 Advantages
Picture: Canva
Sanskrit Pronunciation Pincha Mayurasana
(PIN-chuh my-YUR-AH-sah-nah)
That means Pincha = feathered / Mayur = Peacock / asana = pose
Pose Kind Inversion stretching
Pose Stage Superior
Anatomy Shoulder, Forearm, interior thigh, core
Different Names Forearm stability pose, Forearm Stand,
Pincha Mayurasana Data

Pincha Mayurasana is a complicated stage balancing pose during which the entire physique weight is supported on forearms.

Balancing on this Asana improves focus and focus which is the important thing component to stay within the pose. Aside from this, it leads to the strengthening of the forearms and firming of the core muscle tissue.

That means

Pincha Mayurasana is a Sanskrit identify to the asana, which might be translated as ‘Pincha’ means ‘Feather’, ‘Mayur’ means ‘Peacock’, and ‘Asana’ means ‘Pose’. In this manner, Being on this asana follow resembles a Peacock displaying its colorful feathers and spreading positivity throughout.

In Hinduism, Peacock is an emblem that brings luck and prosperity to family members. Aside from this, Peacock represents self-confidence, dignity, pleasure, and sweetness. So, if a person practices this Asana he/she aspires their interior self to amass all these traits by sheer follow and willpower. This not simply refines the character of an individual but in addition strengthens the Emotional, Psychological, and Bodily features.

Follow Information of Pincha Mayurasana

By contemplating the next poses of their follow one can carry out the pose with ease and refinement.


  • Practitioners with the situation of Hypertension ought to keep away from doing this Asana attributable to inversion, which could put some further stress on the center to flow into the blood.
  • Ladies with Being pregnant and those that are underneath menstruation ought to chorus from doing Pincha Mayurasana. This might be unfit for each condition.
  • Any sort of surgical procedure within the stomach or close to the waist area won’t be suggested to carry out this asana due to the lively involvement of the core area, which might be dangerous.
  • Individuals with harm to the again, neck, wrist, and shoulder ought to strictly keep away from the follow of Pincha Mayurasana. Because of the inversion, it lays large weight on involved areas, which could worsen the earlier situation.

Preparatory Pose

How To Do Pincha Mayurasana

how to do Pincha Mayurasana cues
Picture: Canva
  • Come into Adho Mukha Svanasana. Now, relax down your elbows and place your forearms on the ground. Your forearms ought to be underneath the shoulder and are align collectively.
  • From right here, increase your head up and make a proper angle between your forearms and higher arm by strolling your legs towards your head.
  • Now, agency up your shoulder blades contained in the again of your torso to arrange a launchpad into the inversion.
  • Afterward, bend your proper knee and attempt to hop up your proper leg whereas preserving your left heel on the ground extending by the heel. Make few makes an attempt with the correct leg to seek out stability whereas sustaining coordination with the left leg as properly.
  • As your proper leg units up name up to your left leg and straighten each leg within the air whereas sustaining the posture on the muse of palms, elbows, and forearms.
  • Now, attract your navel, interact with your interior thigh and stomach muscle tissue to offer activeness within the decrease physique. Right here, your head ought to be above the ground and gazing within the entrance route.
  • As soon as you’re within the posture keep it for 15 to 20 seconds or one can enhance it by following. After that, deliver your left leg down with an exhalation after which your proper leg by preserving the stability.
  • Now, stroll again your ft and straighten up your elbows. Lastly, return to the Adha Mukha Svanasana after which calm down.

Observe Up Pose

  • Sirsasana (Headstand)
  • Adho Mukha Svanasana (Downward Dealing with Canine Pose)
  • Adho Mukha Vrksasana (Handstand)

Newbies Suggestions

  • Pincha Mayurasana is a lively follow that requires robust and steady shoulders and forearms. These traits normally stay unavailable to inexperienced persons. Subsequently, contemplating a rigorous follow of Plank pose to amass vital power is advisable to inexperienced persons earlier than working towards this asana.
  • Newbies may face issues in straightening the legs within the air. To beat this downside they need to strive a number of makes an attempt to kick up one leg whereas participating one other to get into the posture.
  • One ought to present his/ her persistence whereas leaping into the posture. Taking legs up in a go is a job of a talented practitioner. So, those that have carried out it as a newbie ought to have a sluggish going and returning again from the posture.


  • Practitioners ought to keep away from dropping down of the pinnacle whereas being the Pincha Mayurasana, as it will distribute the focus, which is to be gathered by hanging the pinnacle up in between the shoulder and gazing proper in entrance of the Asana.
  • Practitioners with stiffened armpits and interior thighs may face an issue of the deep arch of their decrease again, which may lead to falling backward. So to keep away from this, one ought to deliver his/her entrance ribs inside and straight-up heels up within the air.
  • Whereas balancing the posture retains your shoulder uplifted and guarantees that your forearms are aligned parallel. Unfold up your fingers to extend the muse and press palms deeper into the ground to help the posture, respectively.

Props and Modifications

  • The complete weight of the torso and decrease physique is bear up by the palms, forearms, and elbows. So, in case of wounding practitioners can use a comfortable blanket underneath their elbows.
  • Initially, it has been a herculean job to carry out Pincha Mayurasana to perform it in a single go or without falling backward. So, the practitioners who usually are not that stage of experience are suggested to do it towards the wall. It will scale back the prospect of harm attributable to falling.
  • The holding on to elbows requires a agency placement over the ground. So, the practitioners with weaker elbows ought to wrap a strap around their forearms. Nonetheless, this will even stop swaying of the elbows on both of the edges.


By including some modifications to the fundamental pose one can follow the following variations of Pincha Mayurasana.

1. Ardha Mayurasana

Pincha Mayurasana includes lifting the torso and the decrease physique, that is supported over the one basis within the type of palms, forearms, and elbows. Whereas, Ardha Pincha Mayurasana requires clasped hands, Forearms, and elbows of the torso or higher physique and entrance foot’s portion of the decrease physique.

  • Start the pose by coming into the desk place. Your arms are aligned properly underneath your shoulder and palms deep inside the ground with fingers spreading wider. Your knees proper underneath your hips and toes pointing within the ground.
  • Now, Place your elbows on the place of the palm by reducing down the torso and clasped your hand into one another in entrance of you.
  • After that, slowly increase elevate off your knees to straighten your legs by lifting your pelvis up. Stretch your calf and again of the thigh to agency your entrance of the foot on the ground.
  • Now drop open up your chest by lengthening all the again. Interact your shoulder blade to unfold your chest much more. Keep away from squeezing of the shoulder right here. Gaze to the ground downward.
  • Preserve right here for a while after which elevate up your knees. Now, launch your hand and elevate up your torso as properly by urgent the ground down by the palm, then calm down.

2. Mayurasana

On this pose, there’s a slant place of the physique that’s nearly perpendicular to the ground. However, the frequent factor in each of the poses is that they have a precise basis palm, forearms, and elbows. Nonetheless, In Pincha Mayurasana, the identical foundational help bears the physique weight which is vertically oriented, respectively.

  • Come into the tabletop place. Align your arms properly underneath the shoulder and legs parallel to one another whereas toes are tucked.
  • Now, deliver your hand nearer and roll them inside in a manner that fingers face your foot, again a part of your elbow faces ahead. From right here, straight up your legs by lifting knees off and place your center core on the decrease part of the higher arm.
  • As you discover the purpose to the agency the core steadily attempts to elevate your toes and stability your whole physique on the part of the higher arm shaped because of becoming a member of of the elbows.
  • Preserve right here for so long as you may after which slowly place your entrance a part of the foot on the ground, then relax your knees and eventually rotate your hand outward and separate them aside to get into the tabletop place, then calm down.


Common follow of Pincha Myurasana wold going to domesticate the next advantages.

1. Useful in Persistent Ache

In response to one of many research, the common follow of this asana helps within the continual ache that arises attributable to previous sickness, postoperative problems, joints, and muscular ache. Therefore, one ought to enroll in this asana of their each day life to struggle again the continual ache in the long term.

2. Soothes Nervous system

The wrong way up the place of the physique in Pincha Mayurasana improves the circulation within the area of the mind and Spinal twine. This nourishes spinal and cranial nerves working all through the physique. Therefore, additionally betters the functioning together with the Nervous system soothing.

3. Improves Agility and Flexibility

It is a wonderful asana that works on the fundamental stage of an individual’s anatomy that enhances physique management together with easiness in actions. Therefore, it provides the agility and Flexibility of an individual.

4. Strengthens Torso

In Pincha Mayurasana, numerous components of the torso together with the palms, forearms, and higher arms bear all the weight of the physique. Such a quantity of stress on the skeleton enhances calcification and improves muscular power . Therefore, a total enhancement to the musculoskeletal system of the physique.

5. Overcomes Stress and Nervousness

Because the practitioner grows to be an expert on this posture he/she finds a way of stability by preserving the posture for a longer time period. It leads to calming the thoughts and physique, which collect consciousness in the direction of inward. Subsequently, overcomes stress and nervousness.

6. Stimulates Chakra

The alignment of the physique within the Pincha Mayurasana makes redirects the delicate energies to circulate by the channels that meet up on the numerous chakras. These chakras on appropriate respiratory patterns grow to be stimulated. The third eye, Crown, and Throat are a number of the factors the place the energies unite to bless the practitioner with wonderful psychic advantages.


Pincha Mayurasana is an efficient strategy to seek out stability in such a busy and chaotic life-style. It makes the physical body framework robust and likewise work up on the delicate features of the physique.

The mixed impact of which grows a person with all of the three dimensions psychological, emotional and psychological.

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