This advanced inversion pose has benefits for both the body and brain. Here are a few things to know about Peacock Feather Pose…

Peacock Feather Pose (Pincha Mayurasana) is a challenging inversion pose that is often used as an alternative to Headstand. This advanced yoga pose provides the many benefits of inversion, without putting pressure on the head and neck.

Peacock Feather pose requires strength, balance, focus, and patience, and helps to build strength in the arms, shoulders, back, and core, while also providing a focusing and calming effect for the mind. Increased blood flow to the brain may lead to improved awareness, energy, and memory, while the intense focus required for this pose helps to improve body awareness and balance, and relieves mental and emotional stress.

Here are some tips on mastering this challenging pose:

To stretch the backs of the arms in preparation for Pincha Mayurasana, begin in table-top position with your head towards the wall. Place your elbows on the floor at the wall with the forearms extending up.

Keep the elbows and forearms connected to the wall and begin to sit the hips back towards the heels as if moving into child’s pose. After several nice breaths there, transition the elbows and forearms to the floor and align the middle finger, wrist, elbow and shoulder of both arms.

Begin to hollow out the armpits by lifting the entire collar bone region away from the floor. This will engage the pectorals and outer shoulder muscles, which should stay engaged throughout.

Tuck the toes under and lift the knees off the floor into Dolphin, a great way for beginners to build strength in the upper body.

From there, kick the legs up, working to align the hips over the shoulders and the legs together over the hips. Press steadily through the fingers, wrists and elbows to maintain lift while keeping the stomach muscles engaged to support the hips.

Engage the legs and extend up all the way through the toes to balance the pushing down with the arms. Gaze between the hands to the floor…and breathe.

While in Pincha Mayurasana, imagine you are the peacock feather in Krishna’s cap! (See video demonstration here.)

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