Benefits of Pincha Mayurasana or Feathered Peacock Pose
What is Pincha Mayurasana?
Pincha Mayurasana is also called Feathered Peacock pose and it is a difficult and complicated pose that can be done only by those who are well advanced in yoga poses. A beginner may find it hard to do. This pose is the advanced form of yogasana and consists of a number steps.
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How to do this Pose or Asana?
- First of all you have to stand on the floor and attain the pose of Tadasana. Tadasana is a standing pose with feet together and hands at the sides of your body.
- Next, you have to come down to the ground in the Adho Mukha Svanasana pose. This is a pose in which you place your palms down on the ground. The hands must be parallel to each other and the width between them must be the same as your shoulder width. You must do this pose under somebody’s supervision until you are sure and confident that you can do it yourself.
- After attaining the pose, make keep your shoulder and the back firm so that you can perform the next step.
- Take your forearms closer to your body and let the palms spread down on the ground.
- Now slowly bend your left leg from the knee and lift it slowly with the support of the wall. Keep your weight balanced by extending the right foot to the heel and stretching it.
- Next you have to raise your right leg. In the beginning you may find it very difficult to lift your legs, but with practice you will get enough strength to lift up both your legs.
- Once you have lifted both your legs up in the air with the support of the wall, stretch and pull your body parts so that your body gets the perfect pose. Your head should be between your shoulders, in a raised position.
- Try to stay in this pose for 15 to 20 seconds in the beginning and then you can slowly increase it to 1 minute.
- When you get back to the starting position, bring one leg down first and then the other.
- You may repeat it about 5 times a day, according to your capacity.
- When you are beginner, you may find it difficult to maintain your balance when you are in the final position. In that case you may take the support of the wall and rest your legs against the wall. This will help you get the balance. However, with practice you will find that it is an easy pose to do.
- For the beginners doing Feathered Peacock pose, the advice is that they loop the forearms or elbows together, so that the elbows are prevented from sliding apart.
Benefits of Pincha Mayurasana are:
- By practicing this asana regularly you can make your shoulders, arms, hands, wrists and legs stronger.
- Doing this asana increases the blood circulation in your body and is also beneficial for the digestive system
- Doing this asana increases your concentration and makes you more focused.
- Doing this pose stretches your spine and therefore helps you in preventing backaches and other related problems. It also stretches your belly, neck and the chest.
- It also has a positive effect on your body, mind and soul and makes you calm and relaxed. So, Pincha Mayurasna is good for you if you are suffering from stress and depression.
- This asana involves balancing of the body, so it helps in improving the body posture.
Precautions to take when you do this Asana:
- If you have any injury on your shoulders, back or neck, you are advised not to take this pose as it may prove to be risky.
- Those who are suffering from high blood pressure and heart problems are also asked not to do this asana. If you have a headache, then also you must avoid doing this pose.
- Menstruating women also must not do this pose.
- If you have any doubts taking different poses and practicing them, you may consult a qualified yoga teacher and take his advice.
Variations of this asana:
Many people find this asana very difficult to do in the beginning. So they do half the asana, which is also acceptable. Here also you take the support of the wall and put your feet on the wall, supporting your body on your elbows. Now slowly walk up the wall with your feet till the legs are raised. You can practice the asana this way till you are able to do the pose without any support.
Before doing Pincha Mayrasana, you can do some asanas that help you prepare for doing this asana. They are:
Cow face pose or Gomukhasana:
This asana stretches your arms and the shoulders and facilitates deep breathing by opening the chest and reducing the tension. To do this asana, sit on the ground and bend you left leg, bringing the heel under the right thigh. Now bend your right leg over the left leg and bring the heel close to the left hip. The right knee should be above the left knee. Now bend your left arm and place it at your back with the fingers pointing upwards. Bring the right over your head to your back and clasp the fingers of the left hand with the right hand. Stretch your shoulders. Stay in this position for 10 seconds to 30 minutes. Repeat with the other side also.
Downward-facing dog pose or Adho Mukha shvasana:
This asana forms a part of Surya Namaskara. Here you have to get in position with the hands and the knees touching the ground. Now exhale deeply and push the hips up against the ceiling, so that your body attains and inverted V shape. The legs and the back must be kept straight.
Handstand or Adho Mukha Vrkasana:
This is also called tilted tree pose and in this asana the entire weight of your body is supported by your hands. This is not an easy pose and you are advised to practice this under a well-trained yoga teacher.