Pincha Mayurasana, also known as Forearm Stand or Feathered Peacock Pose, is an advanced yoga pose that involves balancing the body upside down on the forearms with the legs extended vertically upward. The name Pincha Mayurasana comes from the Sanskrit words "pincha," meaning "feather," "mayura," meaning "peacock," and "asana," meaning "pose."
This pose requires a great deal of strength, balance, and concentration. It is typically practiced after developing a strong foundation in basic yoga poses and inversions.
Note: This is an advanced pose and should only be attempted with proper preparation and under the guidance of a qualified yoga teacher.
How To Perform Pincha Mayurasana (Forearm Stand)?
Begin in a tabletop position with your shoulders directly above your wrists and hips above your knees.
Lower your forearms to the floor with your elbows directly under your shoulders.
Interlace your fingers and place the crown of your head on the floor between your hands.
Walk your feet closer to your elbows, lifting your hips towards the ceiling.
Slowly begin to lift one leg up towards the ceiling, keeping the other foot on the floor.
Once you feel balanced, lift your other leg towards the ceiling, coming into the full forearm stand.
Press your forearms and hands firmly into the floor to maintain balance.
Keep your gaze between your forearms, and hold the pose for several breaths.
To come out of the pose, lower one leg at a time and return to tabletop position.
Note: It's important to warm up the shoulders, wrists, and core before attempting this pose. It's also recommended to practice this pose with a teacher or spotter until you feel comfortable and confident in your ability to balance.
Modifications
Practice against a wall for support and stability.
Use props, such as blocks, to help lift the hips.
Begin with dolphin pose to build strength in the shoulders and arms.
Work on building core strength and stability through other poses, such as plank and boat pose.
Benefits
Strengthens the arms, shoulders, and core.
Improves balance and concentration.
Increases circulation to the brain and can improve mental clarity.
Stimulates the nervous system.
Can be a confidence booster.
Helps to build overall body awareness and control.
Contraindications
Avoid practicing if you have any shoulder, neck, or wrist injuries.
Do not practice if you have high blood pressure or any other medical condition that could be worsened by inversion poses.
It is best to avoid this pose if you are new to yoga or have not yet developed the strength and stability needed to perform it safely.
Chakras
Pincha Mayurasana stimulates and balances the Manipura (solar plexus) chakra, which is located in the upper abdomen and is associated with personal power, self-esteem, and confidence.
Doshas
This pose can help to balance all three doshas (Vata, Pitta, and Kapha) through its combination of strength building, balancing, and inversion aspects. However, those with excessive Vata or Pitta may want to modify the pose or avoid it altogether.
History of Pincha Mayurasana (Forearm Stand)
The history of Pincha Mayurasana (Forearm Stand) is not well-documented in traditional yoga texts. It is a modern yoga asana that has gained popularity in recent years with the rise of vinyasa and power yoga styles. Some yoga teachers believe that the pose is derived from the peacock pose (Mayurasana) in which the arms are used as a base to lift the legs and balance the body. Others suggest that the pose was influenced by gymnastics and acrobatics. Regardless of its origin, Pincha Mayurasana has become a popular and challenging pose for advanced practitioners seeking to strengthen their upper body, core, and balance.
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