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Pincha Mayurasana
(Feathered Peacock Pose)

How to perform Feathered Peacock Pose

Spread your weight evenly amongst your forearms and activate your shoulders as you lift yourself into this inverted balance. Use wall support if needed. You can also wrap a belt around your arms to keep them steady.

Pincha Mayurasana (elbow balance or forearm balance) in Iyengar yoga

A dynamic and invigorating inversion, Pincha Mayurasana teaches how to lift the spine against the effect of gravity. The shoulder girdle is opened and strengthened, and the legs lift body weight up and out of the lower back. Sometimes called elbow balance, or forearm balance, this is an elegant inverted posture which brings lightness, freedom and strength to the body.

When and how to do Pincha Mayurasana

Once learnt, this pose can be incorporated as an effective “opening” posture near the start of a sequence. It is energising and uplifting. The legs, spine and shoulders are opened and toned by this pose.

Many students benefit from a brick between the hands (to stop the hands from “scissoring in”) and a strap around the elbows (to stop the elbows from splaying out). When the correct actions are established, these props can be dispensed with.

The pose is first learnt at the wall but later practised free-balancing.

Video sequences that include this pose