Asana Tip Sheet - #36 Pincha Mayurasana (feather of the peacock Pose)

Extend toes Yogis with tight towards ceiling. hamstrings and shoulders may need to use a strap on the elbows and hop up (against a wall for safety) at first. Engage quads, with slight inward rotation. If you’re able to keep the elbows under the Uddiyana and mula bandhas shoulders, this create stability and increase arm balance might feel the lift up out of the arms and EASIER than shoulders. sirsasana! Draw lowest ribs into body, which supports low back and creates extension towards the ceiling. Engage lats and draw shoulders away from neck. Press chest up and away from mat.

Nasagrai drishti as Elbows (and hands, if possible) you face the mat. placed shoulder width apart.

Knuckles and elbows press firmly into mat.

Best mantra for this pose: “I am a magnificent creature.” asana name contraindications • pincha = feather • Menses. • mayura = peacock • Pregnancy (unless you were comfortably • asana = seat or posture practicing this pose before pregnancy). • Shoulder injury. benefits • Builds (and requires) strength in core, trunk, modifications arms, shoulders and back. • To prep, use adho mukha svanasana, • Strengthens focus and decompresses spine. dolphin and sirsasana. • Provides all the great benefits of inversions • Work with a wall or yoga buddy for safety —improves balance, energizes brain before trying in the middle of the room. (increases blood flow), positively affects • Foam block between hands and strap on blood and lymphatic flow, boosts immunity, elbows keeps base solid! builds confidence, keeps us humble (from all those attempts before success), attitude increases joy and more! • Fierce, proud peacock. • Stimulates third eye chakra and udana vayu.

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