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Pincha Mayurasana

an invigorating inversion…

Pincha Mayurasana a.k.a. ‘feathered peacock pose’. Getting into this position can be less daunting than it looks!

How to get into the position

Take your mat up against a wall with your palms and forearms on the floor in front of you (parallel to each other at shoulder width). Then rotate your upper arms outwards keeping your shoulder blades broad. Now walk both your feet in keeping your knees straight by extending through your heels and ensuing, always, that you look forward.

Take a few practice hops before you try to launch into the full inversion, extending strongly. In time, you will be able to kick all the way into the pose. At first your heels may crash into the wall, but with more practice you will be able to lightly swing into the position.

Hold this position for five full breaths.


Pincha Mayurasana:

  • Calms the mind

  • Improves balance

  • Strengthens the shoulders, arms, and back.

  • Stretches the shoulders and neck, chest, and abs.


Avoid this posture if you have hypertension, heart problems of if you are menstruating.

Also avoid this position if you have any back, shoulder or neck injury.

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