Pincha Mayurasana

posted by Lacy Apperson on 01/27/09

Chances are, you spent at least a portion of your childhood upside down: turning cartwheels, standing on your head, or hanging by your knees from the monkey bars. Somewhere along the way, we seem to outgrow that pull to see the world through topsy-turvy lenses in favor of more “mature” activities. As adults, the mere idea of kicking up into a handstand can seem terrifying, if not impossible.

Yoga gives us the chance to change all that. Inversions – the very things that strike fear in some hearts – actually build courage, change your perspective, relieve stress and mild depression, and improve balance.

Pinca Mayurasana – a Sanskrit term meaning “feathered peacock” – can be particularly intimidating because it involves supporting the weight of the body solely with the arms. Even the name sounds intimidating, giving the impression of a prideful peacock, its dazzling feathers on full display for the mating dance. Ironically, the most important quality to possess when working with this pose is humility. Humility is about letting go of the results of our actions, but it is also about living up to our potential.

Begin with this modified downward dog position: In a kneeling position at the wall, place the forearms and palms on the floor, forearms shoulder-width apart and parallel, fingertips at the wall. Draw the shoulderblades away from the ears and onto the back. Spread your palms and press your inner wrists firmly against the floor, then straighten the legs into downward-facing dog position.

Begin to walk the legs closer to the wall. Now bend the left knee and on an exhalation, begin to kick the right leg up toward the wall while springing off the left foot.

Once the legs are up the wall, elongate the lower back by drawing your front ribs into the torso, reach your tailbone toward your heels, and slide your heels higher up the wall. Pull the navel toward the spine and compact the outer legs in toward the midline, as if you were squeezing a block between your inner thighs. The head is off the floor and the gaze rests between the forearms. Activate the opposing forces of pushing down into the forearms and hands while lifting up through toes. Stay in the pose for several breaths, then gradually work your wait up to one minute.

To prevent collapsing in the shoulders when you come down, keep your shoulderblades moving away from the ears and onto the back, and take one foot down at a time.

When learning this pose, it is extremely helpful to use props. Place a strap around the upper arms just above the elbow, shoulder-width apart. Position a block at its lowest level against the wall. Place the palms face down on the mat, thumbs and index fingers wrapped around the bottom and side edges of the block, respectively. Pressing into the forearms and palms, kick up into pinca mayurasana, following the instructions mentioned above. Think of pushing the arms slightly in, away from the strap, rather than letting them bulge out into the strap.