October 2015: Here is an update on my progress with Pincha Mayurasana as of the beginning of Oct 2015.
September 2015: Pincha Mayurasana or Feathered Peacock is a pose that looks so beautiful when done correctly, but can be so hard to achieve. It is a newer pose to me (as of Sept 2015) and I am working hard to hold it without using the wall. Here is my attempt at forearm balance (aka Pincha Mayurasana) after just a few weeks of practice. I will post my progress monthly. I will be practicing this pose at least 4 days a week during my regular yoga practice.
Step by step instructions to get into forearm balance:
- Start in Ahdo Muhka Svanasana (down dog). Place forearms onto the floor coming into dolphin. Create equal weight from the elbow to the finger tips.
- Hug the forearms to each other while keeping the shoulders open. Pull the shoulder blades agains you back torso and pull them towards your tailbone.
- Spread palms on and press inner wrists to mat.
- Keep hips moving upward walk feet into a tight pike.
- Bend one knee and step the straight leg up towards the wall. Immediately straighten the bent leg and bring heel up to meet straight leg. Over time your core strength will improve so you can come up with control rather than kicking up. I’m still working on this.
- Press forearms into the floor, firm the belly and pull the ribs in to prevent a sway in the lower back. Head can look at ground or stay neutral. Hold for a few breaths and lower slowly with control one leg at a time (eventually work to lowering both legs at a time)