Pincha Mayurasana (Feathered Peacock Pose)

English Name: Feathered Peacock Pose
Sanskrit Name: Pincha (Feather) Mayura (Peacock) Asana (Pose)
Step 1:
Screen shot 2014-10-17 at 4.33.29 PMCome onto all fours with palms shoulder width apart and eyes of elbows facing out.
Step 2:
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Lower elbows down also shoulder width apart and roll the forearms outwards locking the skin. Broaden the collar bone area and activate the shoulders from here.
Step 3:
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Come into Dolphin pose by raising the knees off the matt and straightening the legs. Heels up or down does not matter.
Press the shoulders back towards the legs, tailbone tilted towards the ceiling as much as possible. Shoulder girdle is activated and broadened at the same time. By pressing into the elbows and pushing the shoulders back create a straight line from the elbows to the tail bone.
Step 4:
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Shift your gaze forward between your elbows. This is your drishti point.
Step 5:
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Raise the heels high and lift one leg up towards the ceiling as high as possible.
Step 6:
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Bend the lower leg which will be your “spring” and use the top leg as a “pulley” to bring both legs into the air.
Step 7:
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One leg should be more over head than the other and the hips should be directly over the shoulders. From hear maintain the balance and bring both legs together over the hips.
Step 8:
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Once both legs are up feet over the hips, hips over the shoulders and shoulders over the elbows, maintain the balance. Press firmly into the fingertips, palms and elbows. Engage, broaden and steady the shoulders. Maintain the drishti point.

Muscles Activated:

  • Deltoid
  • Subscapularis
  • Infraspinatus
  • Triceps & Biceps
  • Trapezius and Rhomboid
  • Erectus spinae
  • Rectus abdominus


  • Physical – Strengthens whole upper body yet stretches the shoulder girdle at the same time.
  • Mental – Reduces mild depression, builds confidence, improves mental balance.
  • Spiritual – Inversions revers the blood flow activating the upper chakras and in particular the heart chakra (anahata). This allows the spirit to to be more open, loving, compassionate increasing the lightness deep within.


  • Avoid over arching the back
  • In loss of balance bring both legs back to dolphin one at a time or overhead into a forearm wheel or practice with a wall.
  • Avoid sinking into the shoulder girdle which will add join pressure within the shoulders, neck and elbows.


  • Upper body injury including neck, shoulder or back.
  • High blood pressure or heart disease
  • Menstruation


  • All fours – table top, pachimatassana (forward fold), tadassana, child’s pose

Erica Tenggara (200hr 07/14 Weekend)

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