[Pose Of the Week] Half Feathered Peacock Pose (Intermediate)

Stretch & strengthen from head to toe with Half Feathered Peacock Pose…

Half Feathered Peacock Pose (Ardha Pincha Mayurasana) – also known as Half Forearm Stand – is a helpful preparatory pose for working up to the full Peacock Pose. Midway between Dolphin Pose and Peacock Pose, this intermediate-level inversion pose offers some of the benefits of both, including strength, flexibility, and balance. It especially strengthens the arms, shoulders, and core muscles, while also strengthening and stretching the hips and building strength in the legs, feet, and ankles.

While this pose is similar to One-Legged Dolphin Pose, the body is more vertical in this pose, which creates more of a challenge for balance and strength.

If you are new to the pose or have weak ankles or knee issues, you may wish to place a yoga block under the heel of the standing leg for support.

Those with injuries to the feet, ankles, knees, hips, or shoulders, or recent surgery to the back or abdomen should avoid this pose. Pregnant women and seniors should also skip this one, as well as anyone with high blood pressure or sciatica.

How to Do Half Feathered Peacock Pose:

Begin the practice in Dolphin Pose on tiptoes with your forearms parallel to each other and your fingers wide and active. Stay here for a few breaths preparing your mind and body for this beautiful, arm-balance inversion.
Press your elbows, bring your chest forward over the hand, and suck the belly, gently squeezing your ribs into each other.
Next, walk your feet forward until the torso is nearly vertical, making your back perpendicular to the ground. Engage your shoulders and press your weight into the elbows.
Ensure that your elbows are right underneath your shoulders and that your elbows are not opening or slipping out.
Come onto the toes, lifting both the heels up high. Now with your face facing the ground, giving a gentle stretch to the front of the neck, inhale, and extend your right leg up high and back, lifting it towards the sky. Keep the head engaged, and do not let the neck hang loosely.
Stay here in Ardha Pinch Mayurasana for about six breaths with your left heel lifted and your toes wide.
Keep your shoulders square and the standing leg strong.
To release, exhale, bring the extended leg back to the ground, lower the heels, and finally, lower down to your mat and relax in Child’s Pose with your palms rotated and facing the sky.
Once you feel comfortable, counter the stretch on the other side (left) following the above instructions.
This time from Dolphin Pose, walk forward on your toes until your back becomes perpendicular to the ground, and finally, inhale and lift the left leg towards the ceiling while the right leg stays strong on the toes with a gaze down and softly in front.
Stay for six breaths. Then release and relax in Child’s Pose again with your palms facing the sky.