How To Do The Ardha Pincha Mayurasana And What Are Its Benefits

Written by , BA Shirin Mehdi BA Experience: 3 years
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Ardha – Half, Pincha – Feathers, Mayura – Peacock, Asana – Pose

The Ardha Pincha Mayurasana is a standing pose and also a mild inversion. This asana resembles an inverted ‘V’, with the forearms and toes on the floor, and the rest of the body raised to form a ‘V’. This asana is popularly called the Dolphin Pose. Some people also call this the Puppy Pose, or the Half Feathered Peacock Pose. This Dolphin pose in yoga is is similar to the Adho Mukha Svanasana, with the forearms resting on the floor, instead of the palms.

Everything You Need To Know About The Ardha Pincha Mayurasana

  1. What You Should Know Before You Do The Asana
  2. How To Do The Ardha Pincha Mayurasana
  3. Precautions And Contraindications
  4. Beginner’s Tip
  5. Advanced Pose Variation
  6. The Benefits Of The Dolphin Pose
  7. The Science Behind The Ardha Pincha Mayurasana
  8. Preparatory Poses
  9. Follow-Up Poses

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.

It is best to practice yoga early in the morning. But, in case you have other chores to run, you can do so in the evening as well. Just remember to leave a good gap between your meals and your practice.

Level: Basic
Style: Ashtanga Yoga
Duration: 30 to 60 seconds
Repetition: None
Stretches: Hamstrings, Calves, Shoulders, Arches of the feet
Strengthens: Legs, Arms

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How To Do The Ardha Pincha Mayurasana (Dolphin Pose)

  1. Begin the asana by getting on your knees and hands.
  1. Place your forearms on the ground, making sure your elbows and shoulders are in the same line.
  1. Lift your back and hips as you tuck your toes and make your legs straight.
  1. Your shoulder blades must be firm and into your ribs. Free your neck by lifting your shoulders away from your ears.
  1. Walk in towards your arms.
  1. Take three long and deep breaths as you hold the pose for a few seconds.

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Precautions And Contraindications

These are some points of caution you must keep in mind before you do this asana.

  1. It is best to avoid this asana if you have a neck or shoulder injury.
  1. You must ensure your knees are slightly bent as you practice this asana.

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Beginner’s Tip

As a beginner, it might be hard for you to get into and remain in this pose. To assist you with it, just open up your shoulders. To do this, lift your elbows on a rolled up mat, and press your inner wrists firmly to the floor.

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Advanced Pose Alteration

A variation of the Dolphin Pose is the Adho Mukha Svanasana. You could alternatively try raising each leg, one at a time, to increase the stretch and intensity of the pose.

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The Benefits Of The Dolphin Pose

These are some amazing benefits of the Ardha Pincha Mayurasana:

  1. This asana helps to calm the brain, thus relieving stress or depression.
  1. It gives the hamstrings, shoulders, and calves a good stretch.
  1. It helps to strengthen the legs and arms.
  1. It helps to stimulate the reproductive organs, relieve menstrual discomfort, and reduce the symptoms of menopause.
  1. It strengthens the bones and prevents osteoporosis.
  1. It stimulates the digestive organs and also improves digestion.
  1. It relieves fatigue, insomnia, headaches, and back pain.
  1. It is an aid for asthma, blood pressure, sciatica, and flat feet.

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The Science Behind The Ardha Pincha Mayurasana

The Dolphin Pose is a multifaceted pose. It is one of those poses that help you prepare your mind and body for a full inversion. It not only opens up your upper body but makes it stronger too. It is also a great substitute for the poses where your legs are above your head, and you are not comfortable doing them. As you practice this asana regularly, your shoulders and spine experience a wider range of motion. Your core and arms become strong as the weight of the body lies on your upper arms and upper body. With this pose, you will open up your world to a different dimension; you will find yourself with the strength and energy that you had when you were younger.

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Preparatory Poses


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Follow-Up Poses


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Now that you know how to do dolphin pose, what are you waiting for? The Ardha Pincha Mayurasana is one of those asanas that you must include in your daily workout. It prepares you and benefits you in ways you never expected it to!

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Shirin Mehdi
Shirin MehdiHealth & Wellness Writer
Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.

Read full bio of Shirin Mehdi
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