How to do Pincha Mayurasana (The Feathered Peacock Pose): Steps & Health Benefits


Health benefits of Pincha Mayurasana include strengthening the Neck, Chest, and Shoulders, Helps to Remove Stress and Anxiety, Improves the Body Posture, Helps to Stimulate Endocrine System, Improves Cardiovascular System

October 17, 2017


Pincha Mayurasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Feathered Peacock Pose. The name Pincha Mayurasana actually comes from Sanskrit words, it is a combination of three words, where Pincha means Feather, Mayura means Peacock and Asana means Pose, so the combination of all the words, its pronounced as a The Feathered Peacock Pose. 

Pincha Mayurasana has lots of health benefits; among that some of the health benefits of Pincha Mayurasana include strengthening the Neck, Chest, and Shoulders, Helps to Remove Stress and Anxiety, Improves the Body Posture, Helps to Stimulate Endocrine System, Improves Cardiovascular System, Improves Cardiovascular System, Strengthens Buttocks, Abdomen, and Spine, Improves Blood Circulation and Increases Focus.

Before we go to do this asana, we should know for whom this Pincha Mayurasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Pincha Mayurasana (The Feathered Peacock Pose):

  • To start this asana get onto the yoga mat and lie down on your stomach.
  • Now twist your elbows and directly bring them under your shoulders. Come to Anjali Mudra (Namaskar Pose) by joining your palms.
  • Now slowly lift your hips up and try to bring both your legs (walk) towards your arms, as much your body allow. 
  • Now lift your right leg and kick up the left leg off the floor.
  • Now your whole body weight is on the both hands.
  • Try to make the balance and remain in this posture. Your both feet should be parallel to the floor.
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, slowly come to the starting position and then keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetition of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your arms, shoulder, neck, abdomen and back, but as you practice more you can do this asana more easily.

Health Benefits of Pincha Mayurasana (The Feathered Peacock Pose):


Pincha Mayurasana Strengthen the Neck, Chest, and Shoulders:

While practicing Pincha Mayurasana, it stretches our neck, chest and shoulder muscles that help to improve the blood flow in this area and keep our muscle tone and strengthen. Different studies have been proven that regular practice of this Pincha Mayurasana will helps to reduce the pain in the shoulder and arms and keep the bone strong.

Pincha Mayurasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Pincha Mayurasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Pincha Mayurasana Improves the Body Posture:

Regular practice of Pincha Mayurasana helps to reduce the body fat from our body, especially belly, arms, thighs, butts regions, thus it helps to keep our body posture.

Pincha Mayurasana Helps to Stimulate Endocrine System:

The regular practice of this asana creates stretch on the neck regions, which helps to stimulate the thyroid glands and parathyroid glands because due to the stretch on the thyroid glands and parathyroid glands in our body produces the stress hormone, which helps in proper function of the thyroid glands and parathyroid glands.

Pincha Mayurasana Improves Cardiovascular System:

Different studies have been proven that regular practice of Pincha Mayurasana can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana it open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.

Pincha Mayurasana Strengthens Buttocks, Abdomen, and Spine:

This asana is also very useful for our buttocks, abdomen and spine. Different studies have been proven that regular practice of this asana improves the elasticity of this muscle and also helps to increase the blood flow in this area, so the regular practice of this Pincha Mayurasana helps to strengthen and prevent injury in the buttocks, abdomen, and spine.

Pincha Mayurasana Improves Blood Circulation: 

When we are doing Pincha Mayurasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Pincha Mayurasana Increases Focus:

Different studies have been proven that, regular practice of Pincha Mayurasana helps to improve the blood circulation to the brain because your head position is going against the gravity, so it will help to promote the blood flow to the brain and volumes is more. Due to increase in blood flow to the brain, it gets more oxygen and vital nutrients, thus your brain gets more focused and function properly.

Health Benefits of Pincha Mayurasana


Preparatory Poses

Adho Mukha Vrikshasana



Follow-Up Poses

Shirshasana
Adho Mukha Vrikshasana