Pincha Mayurasana- Forearm Stand, Feathered Peacock Pose
1. Start in table pose on your mat facing a wall, with your fingertips close to the wall. Place your forearms down on the mat, parallel to each other and shoulder distance apart, with fingers spreading and hands active. In the beginning of learning this pose, place a block between your hands so the first finger and thumb frame the block.
2. Engage the shoulders and core by pressing the shoulders down, lifting across the shoulderblades, and hugging the elbows in to the prevent them from sliding to the sides.
2. Lift the hips, engaging the legs. Walk the feet in as close as you can to the elbows. The head stays lifted off of the floor, gaze slightly forward.
3. Practice lifting one leg straight up at a time to begin, slowly alternating legs. If you feel ready, kick up to bring your feet to the wall. Engage your core, drawing your belly in and lengthening your tail to the sky. Bend one knee and press the sole of the foot against the wall, and reach the other foot straight up. Try the other side.
Benefits: Cultivates strength and confidence. Energizing, stimulating, and focusing. Strengthens shoulders, arms, and core, while being gentle on the wrists and neck. Gives the heart and feet a break.
Contraindications: Shoulder or back injury, glaucoma, high blood pressure, menstruation.
Modifications: Try turning around so that your face is towards the wall about 3 feet away. Try the pose with your legs at a right angle to your body, pressing feet against the wall. Take one foot up at a time.
Variations: Scorpion is a forearm stand with a backbend, bringing the feet towards the head and lifting the head up as you balance on your forearms. It should only be practiced by strong and flexible advanced practitioners who have already gained skill and confidence in the upright forearm stand.
Counterposes: Child's Pose, Paschimottanasana and other forward folds, Gomukhasana and other shoulder stretches, Supine twists, Shavasana
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