How to do Pincha Mayurasana | Feather of the Peacock or Forearm Balance Pose in Ashtanga Yoga

In this practice

Key teachings

• Overcoming fear of inversions
• Proper alignment for forearm balance
• Traditional Ashtanga vinyasa cues for Pincha Mayurasana
• Building confidence in advanced poses

Ideal for

• Ashtanga yoga practitioners
• Students wanting to learn or refine Pincha Mayurasana
• Individuals working on arm balances and inversions
• Intermediate to advanced yogis

Lesson

Instructions

The fear of being upside down or falling can make inversions like Pincha Mayurasana impossible to get into. The tips we share here can help you find the confidence to give it a try!

In this tutorial, we show you how to do PINCHA MAYURASANA \ FEATHER OF THE PEACOCK OR FOREARM BALANCE POSE as practiced in Ashtanga's Intermediate Series. You’ll learn the traditional vinyasa cues as we show you how to set up for this pose safely and what sensations you’re looking for in the shoulders before you fully invert. We show you 3 safe and effective ways to enter into the full expression of the pose, as well as non-inverted options, and how to keep your balance in the straight line once you’re upside down. You’ll also learn some common alignment mistakes and tendencies and how to avoid them.

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Steps

• Pincha Mayurasana (Forearm Balance Pose)
• Safe entry methods into inversions
• Non-inverted preparatory options
• Balance techniques in forearm stand
• Identifying and correcting alignment mistakes

Benefits

• Increased strength in shoulders and core
• Improved balance and proprioception
• Enhanced mental focus and concentration
• Greater confidence in advanced yoga poses
• Deeper understanding of Ashtanga principles