PINCHA MAYURASANA

Description

PINCHA MAYURASANA Asana group: inverted poses Translation of the name from Sanskrit: • pincha — tail, feather; • mayura — peacock. 1. Setup Starting position: Vajrasana near a wall. Place the forearms on the floor parallel to each other at shoulder width, palms about 10 cm from the wall, fingers spread wide. The angle between the upper arms and forearms is 90°. Gaze at the floor. Raise the pelvis up, bringing the back to a vertical position. Kick one leg up and push off the floor with the other. Place the feet onto the wall, then extend one leg up in line with the body. Align the body, move the shoulders away from the ears, draw the ribs in. Come out of the pose one leg at a time. 2. Simplified and advanced variations Simplified variations: • do not place the feet on the wall, raise one leg up; • place a block between the palms so they do not come together; • enter the pose with a teacher's help. Advanced variations: • the pose without a wall; • Pincha Mayurasana in Padmasana. 3. Safety CONTRAINDICATIONS: 1) Uncompensated neck injuries, protrusions and hernias; 2) Elevated intracranial, intraocular and arterial pressure; 3) Glaucoma, retinal detachment; 4) Overactive thyroid gland; 5) A history of micro-strokes; 6) Menstruation. 7) Move the shoulders away from the ears so as not to compress the neck and the vertebral arteries.

Effects

• balance
• strength
• flexibility
• boost_energy