Feathered Peacock Pose (Pincha Mayurasana): Video Tutorial & Yoga Guide
| Workout | Feathered Peacock Pose (Pincha Mayurasana) |
| Primary Muscle Group | Shoulders |
| Secondary Muscle Group | Abs, Traps |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Balance and Stability |
| Exercise Type | Yoga and Strength |
| Difficulty | Advanced |
Feathered Peacock Pose (Pincha Mayurasana): Video Tutorial & Yoga Guide
Feathered Peacock Pose (Pincha Mayurasana): Step-by-Step Guide
- Step 1: Start in Dolphin Pose. Come onto your forearms with your elbows shoulder-width apart. Press your palms flat or clasp your hands. Keep your forearms strong and stable.
- Step 2: Walk your feet closer to your hands. Lift your hips high and press your shoulders away from your ears. Keep your gaze slightly forward, not at your feet.
- Step 3: Lift one leg into the air. Point your toes and engage your core. Keep your other leg firmly grounded and your hips square.
- Step 4: Kick up gently. Push off your grounded foot and lift your second leg to meet the first. Use control and focus to balance. Press into your forearms to keep your shoulders steady.
- Step 5: Hold the pose. Engage your core, legs, and arms to stay balanced. Keep your gaze steady and breathe deeply. Hold for 3-5 breaths or as long as you feel stable.
- Step 6: Lower your legs slowly. Bring one leg down at a time, returning to Dolphin Pose. Rest in Child’s Pose for a few breaths before trying again.
Feathered Peacock Pose (Pincha Mayurasana): Overview
**The Feathered Peacock Pose (Pincha Mayurasana)** strengthens your shoulders, arms, and core while stretching your chest and improving balance. This forearm balance enhances focus, builds confidence, and fosters a sense of lightness and stability. It also encourages mindfulness and body awareness, helping you feel empowered and energized.
Feathered Peacock Pose (Pincha Mayurasana): Benefits
This exercise builds strength in the shoulders, arms, and core while improving balance and body awareness. It increases flexibility in the back and shoulders, boosts focus and mental clarity, and prepares the body for advanced inversions.
Feathered Peacock Pose (Pincha Mayurasana): Pro Tips & Advanced Techniques
- Warm Up First: Stretch your shoulders, wrists, and hamstrings before practicing this pose.
- Engage Your Core: Keep your abs tight to support your balance and stability.
- Use a Wall: Practice against a wall for support while building strength and confidence.
- Stay Calm: Focus on steady breathing to help maintain your balance.
Feathered Peacock Pose (Pincha Mayurasana): Progression Plan
Beginner
Intermediate
Advanced
Feathered Peacock Pose (Pincha Mayurasana): Frequently Asked Questions (FAQs)
What does Feathered Peacock Pose work on?
+It strengthens your shoulders, core, and arms while improving balance.
Is this pose suitable for beginners?
+It’s an advanced pose, but beginners can use a wall or start with Dolphin Pose.
How long should I hold this pose?
+Hold for 3-5 breaths or as long as you feel stable and comfortable.
What should I avoid in this pose?
+Avoid collapsing your shoulders or kicking up too hard. Focus on control and alignment.
Can this pose improve balance?
+Yes, it helps develop body awareness and balance over time.
