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Pincha Mayurasana – Peacock pose

Peacock pose – Pincha Mayurasana

For some reason I always liked Pincha Mayurasana – Peacock pose. It has something royal. Not that I could do the pose, that took me ages. And still I’m far from perfect. I get in it. Some days with ease, some days I have to try over and over again. Some days I am standing in it for a long time, some days I lose my control within a split second. But lately I keep doing the pose and slowly I’m getting more and more comfortable in it.

Pincha means chin or feather, Mayura means peacock. The pose is named after the peacocks in India, who dance at the beginning of the rain season. When they start dancing the raise the feathers of their tail and spread them, like a (hand) fan. The lifted feathers are symbolised in Pincha Mayurasana – Peacock pose  by the legs that come up in the air.

Getting into Pincha Mayurasana – Peacock pose

  • Start in downward dog and bring your under arms to the floor, so you get into Dolphin pose. Your elbows are shoulder width apart and your underarms are parallel to each other
  • Walk up as far as you can, brining your pelvis as far above your head as possible
  • Raise one leg into the air and jump up with the other leg. I like to bend the leg into the air as a counterbalance for the leg that is still down. Then I make two little jumps first, to find the speed I need first. When my second leg comes up, I slowly straighten my first leg as well
  • Make sure your legs are pressed against each other. Your head is lifted
  • Push yourself out of your shoulders. Your upper arms are vertical to the floor
  • Stay in the pose as long as you can keep your balance and as it is comfortable. Come out of it with control

Benefits of Pincha Mayurasana – Peacock pose

  • Strengthens the shoulders and muscles of the back
  • Makes the spine flexible and strong
  • Strengthens the abdominal muscles


Source: Iyengar – Light on Yoga / Key muscles of Yoga – Ray Long / Ashtanga – David Swenson / Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati

Photo Jan Stads / Pix4Profs

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