MAYURASANA

Description

MAYURASANA Asana group: arm balances Translation of the name from Sanskrit: • mayura — peacock. 1. Setup Starting position: Vajrasana. Lift the pelvis a little, lower the palms to the floor with fingers pointing back, little fingers together. Bend the elbows and press them into the belly around the navel. The elbows may be together or slightly apart. Shift the weight forward until the feet lift off the floor; straighten the legs, feet together. Variation 1: belly relaxed, the body "hangs" on the elbows, face looking at the floor. Variation 2: back straight, body extended into one line, face looking forward. 2. Simplified and advanced variations Simplified variations: • legs bent, knees spread apart; • feet on the floor; • feet on a prop or against a wall; • the simplest option — the simplified version of Yoga Mudrasana (from Vajrasana press the fists into the belly around the navel and on an exhale lower the belly onto the knees). Advanced variations: • perform the pose on the fingertips; • Eka Hasta Mayurasana. 3. Safety • Compensate the wrists after coming out of the pose. • The wrists can become overloaded. CONTRAINDICATIONS 1) Menstruation. 2) High-grade endometriosis. 3) Pregnancy. 4) Acute abdominal pain.