Yoga : Pincha Mayurasana (Forearm Stand) - how to perform

 




Pincha Mayurasana, or Forearm Stand, is an advanced yoga inversion that requires strength, balance, and flexibility. The name comes from Sanskrit, where "Pincha" means feather and "Mayura" means peacock, symbolizing the elegance and poise of the pose. Unlike Handstand (Adho Mukha Vrksasana), this pose is performed on the forearms, providing greater stability while still demanding core and shoulder strength.

How to Perform Pincha Mayurasana

  1. Warm-up: Prepare by stretching the shoulders, wrists, and core. Dolphin Pose (Ardha Pincha Mayurasana) is a good preparatory pose.
  2. Starting Position: Begin in Dolphin Pose with your forearms firmly planted on the mat, shoulder-width apart. Keep your elbows aligned under your shoulders.
  3. Leg Lifting: Walk your feet closer to your body to bring your hips over your shoulders. Engage your core and lift one leg while keeping the other foot on the ground.
  4. Kick Up: With control, push off from the grounded foot and extend both legs upward. If needed, use a wall for support.
  5. Balancing: Once upside down, engage your core and press into your forearms to maintain balance. Keep your gaze slightly forward to prevent neck strain.
  6. Holding the Pose: Hold for a few breaths, gradually increasing duration with practice.
  7. Exiting: Slowly lower one leg at a time to return to Dolphin Pose, then rest in Child’s Pose.

Benefits

  • Strengthens the Upper Body: Builds shoulder, arm, and core strength.
  • Improves Balance & Focus: Enhances coordination and concentration.
  • Opens the Shoulders & Chest: Increases flexibility and improves posture.
  • Boosts Circulation: Encourages blood flow to the brain, promoting mental clarity.
  • Develops Patience & Confidence: Mastering this pose fosters persistence and self-assurance.

Cautions & Contraindications

  • Avoid if you have shoulder, neck, or back injuries.
  • Not recommended for individuals with high blood pressure, heart conditions, or vertigo.
  • Pregnant individuals should avoid this pose.
  • Practice under the guidance of a qualified instructor if you’re a beginner.
  • Use a wall for support until you gain confidence in balancing.

Pincha Mayurasana is a rewarding yet challenging inversion that requires practice and dedication. With patience and proper alignment, it can become an empowering part of your yoga routine.


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