How To Do The Pincha Mayurasana And What Are Its Benefits

Written by , BA Shirin Mehdi BA Experience: 3 years

Pincha – Feather, Mayura – Peacock, Asana – Pose; Pronounced As – pin-cha my-your-AHS-anna

The Pincha Mayurasana is a forearm stand and is also called the Feathered Peacock Pose. Just like a peacock that spans its feathers out, this asana is a beautiful, showy pose, which needs both skill and patience to perfect.

The forearm stand makes you more stable than the handstand because of the larger foundation that the forearms give. The prerequisites, however, are strength and openness, and those can be quite challenging. Take your time to ease out into this pose, no matter how long it takes.

Everything You Need To Know About Pincha Mayurasana

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

What You Should Know Before You Do This Asana

You must make sure to keep your stomach and bowels empty before you practice this asana. Have your meals at least four to six hours before you do the asana so that your food gets digested and there is enough energy for you to expend during the practice.

It is best to practice yoga first thing in the morning. But in the event you cannot work out in the morning, it is alright to practice it in the evening.

Level: Intermediate/Advanced
Style: Ashtanga Yoga
Duration: 1 to 5 minutes
Repetition: None
Stretches: Shoulders, Thorax, Neck, Navel
Strengthens: Arms, Shoulders, Back

Back To TOC

How To Do The Pincha Mayurasana

  1. Lie down on your stomach, facing the wall.
  1. Gently bend your elbows such that they are directly under your shoulders, and bring your palms together in the Anjali mudra.
  1. Lift up your hips. Walk towards your arms as close as you can get.
  1. Raise your right leg as much as you can, and kick up the other leg off the floor. This action will push your lower body off the floor, and allow your feet to touch the wall.
  1. Stay in this pose for a few seconds.
  1. Keep your head off the floor, and make sure that your shoulders are away from your ears.
  1. Touch your thumbs to your third eye while your palms are still in the Anjali mudra as you lift your gaze.
  1. Your feet may touch the wall or stay perpendicular to the ground.
  1. Breathe slowly and deeply, and stay in the pose until you are comfortable. Release the pose in the same order that you got into it.

Back To TOC

Precautions And Contraindications

These are a few 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 heart condition or suffer from high blood pressure.
  1. Avoid practicing this asana if you have a headache, or a shoulder, neck, or back injury.
  1. Menstruating and pregnant women must steer clear of this asana.

Back To TOC

Beginner’s Tips

As beginners, it might be difficult to stop your elbows from sliding away from each other when you assume this pose. Slip a strap over your upper arms, locking it just above the elbows. Then, stretch out your arms in front such that they are shoulder width apart. Adjust the strap such that it hugs the outer part of the arms. Now that your posture is set, use the strap to assist you in the pose. Push the arms slightly away from the strap instead of letting them bulge out into the strap.

Back To TOC

Advanced Pose Variations

This is an advanced pose in itself. So with practice, as you begin to get comfortable in this pose, try to let go of the props, and move away from the wall. This will be a pose advancement in itself.

Back To TOC

The Benefits Of The Feathered Peacock Pose

These are some amazing Pincha Mayurasana benefits.

  1. It makes the back, shoulders, and arms strong.
  1. It gives the neck, shoulders, chest, and belly a good stretch.
  1. It improves balance and concentration.
  1. The brain is calmed, and stress and mild depression are reduced.

Back To TOC

The Science Behind The Pincha Mayurasana

This asana takes years to master. You will become humble and let go of your ego as you aspire to achieve this pose. For ease, you can enter this pose by doing a split leg or by bending your knees. Your goal must be to move towards the centerline and seek the vertical axis as you are in the posture. Remember to spread your shoulders, firm your thighs, engage your spine, and to keep your toes pointed. Your body should be pulled into a straight line through the center channel. The key is to lift up so that you do not collapse into the lower back. Prepare yourself as you warm up with the preparatory poses, and find your balance when you finally enter the pose.

Back To TOC

Preparatory Poses

Adho Mukha Vrikshasana
Adho Mukha Svanasana
Prasarita Padottanasana
Supta Virasana

Back To TOC

Follow-Up Poses

Adho Mukha Vrikshasana
Adho Mukha Svanasana

Back To TOC

Now that you know how to do Pincha Mayurasana, what are you waiting for? It might look impossible, it might look hard, but it is surprising that when you struggle to make peace with this asana, you will find peace within yourself.

Recommended Articles

Was this article helpful?
Shirin Mehdi

Shirin MehdiHealth & Wellness Writer

Read full bio of Shirin Mehdi

Latest Articles