Feathered PeacockSave PDF
Pincha Mayurasana
PIN-cha my-YUR-AH-sah-nah
Strengthens shoulders, arms and back
Expands lungs
Improves balance and focus
How to perform Feathered Peacock
- Begin in Dolphin. Bend your knees and walk your feet toward your hands.
- Gaze between your hands. Bend one knee deeply and sweep the opposite foot toward the sky with an exhale. Allow the other leg to follow.
- Balancing on your forearms, draw your belly toward your spine and reach your tailbone toward the sky.
- Hold the pose and take slow, controlled breaths.
- Lower the legs to the floor with an exhale, one leg at a time.
Alignment cues
- Press forearms into the floor
- Fingers spread wide
- Elbows shoulder distance wide
- Draw ribs in
- Reach tailbone toward sky
Modification: Practice against a wall. Do a few practice hops before inverting completely.
Avoid this pose if you have high blood pressure or shoulder or neck injury.
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More yoga poses to discover
Revolved Triangle · Parivrtta Trikonasana
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Standing Split · Urdhva Prasarita Eka Padasana
Feathered Peacock (Pincha Mayurasana in Sanskrit) is an intermediate yoga pose that belongs to the balancing and inversions categories. This asana targets abs, obliques and shoulders, and also involves triceps and upper back & lower traps muscles. Feathered peacock expands lungs; strengthens shoulders, arms and back and also improves balance and focus. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
