How to Do Feathered Peacock Pose (Pincha Mayurasana)

Introduction

The Feathered Peacock Pose, known in Sanskrit as Pincha Mayurasana, is an advanced inverted arm balance that challenges strength, balance, and focus. “Pincha” means feather, “Mayura” means peacock, and “Asana” means pose. This posture is part of the Hatha Yoga tradition and is mentioned in classical texts like the Hatha Yoga Pradipika. The pose is said to resemble a peacock’s feather due to the curved shape of the body when fully extended. Historically, peacocks hold significant symbolism in Indian culture, representing beauty, grace, and immortality, which adds to the spiritual significance of this pose.

How to Perform Feathered Peacock Pose

1. Start by kneeling in front of a wall, about a forearm’s distance away.
2. Place your forearms on the ground, shoulder-width apart, with your elbows directly under your shoulders.
3. Interlace your fingers, creating a stable base with your forearms.
4. Lift your hips and straighten your legs, coming into a Dolphin Pose.
5. Walk your feet closer to your elbows, lifting your hips higher.
6. Lift one leg straight up towards the ceiling.
7. When you feel balanced, lift the other leg to join the first.
8. Keep your core engaged and your legs active and together.
9. Maintain a slight curve in your back, but avoid overarching.
10. Hold the pose for 5-10 breaths, or longer if comfortable.
11. To come down, slowly lower one leg at a time back to Dolphin Pose.

Modifications and Variations

For Beginners:

• Practice against a wall for support.
• Use a spotter to help with balance and alignment.
• Start with Dolphin Pose to build shoulder and core strength.

For More Challenge:

• Practice away from the wall once you’ve developed sufficient strength and balance.
• Experiment with leg variations, such as splits or lotus legs.

Variations:

• One-Legged Feathered Peacock: Keep one leg bent with the foot resting on the opposite thigh.
• Scorpion Pose: From Pincha Mayurasana, begin to bend your knees and arch your back, bringing your feet towards your head.

Benefits

1. Strengthens the shoulders, arms, and core
2. Improves balance and focus
3. Builds confidence in inversions
4. Stimulates the abdominal organs
5. Improves circulation
6. Calms the mind and relieves stress
7. Improves posture and body awareness

Cautions

• This is an advanced pose and should not be attempted without proper preparation and guidance from a qualified instructor.
• Avoid this pose if you have shoulder, neck, or back injuries.
• Those with high blood pressure, heart conditions, or eye problems (like glaucoma) should avoid this pose.
• Women who are pregnant or menstruating should refrain from practicing this pose.
• If you experience headaches or dizziness, come out of the pose immediately.
• Always warm up properly before attempting this pose, including wrist and shoulder stretches.