Pinch Mayurasana - Feathered Peacock Pose

Try out this Asana with me?, Health Challenge Invite.

STEPS :

1. To begin this asana, get into the Adho Mukha Svanasana (Downward-Facing Dog Pose).
2. Rest on your elbows while placing your forearms on the ground.
3. Ensure that your forearms are under the shoulders and are aligned.
4. Raise your head slowly and walk your legs towards your head. At this stage, your forearms and upper arms must be at a 90-degree angle.
5. Firm up your shoulders inside the back of your torso to begin the inversion movement.
6. Bend your right knee and hop onto your right leg. At this time, your left heel should be extended to the floor.
7. Once you find balance with your right leg, raise your left leg too.
8. Straighten both legs towards the sky and maintain the posture on your elbows, forearms, and palms.
9. Gaze in the front as you draw in your navel and engage your abdominals and inner thigh muscles. 
10. Stay in this pose for 15-20 seconds. Increase this duration with regular practice.
11. To release the pose, bring your left leg down while exhaling deeply followed by the right leg.
12. Straighten your elbows, return to Adho Mukha Svanasana, and finally release the pose.

Benefits

• Strengthens arms, shoulders and chest
• Tones back and buttocks
• Great for anxiety and stress

Who Can Do

Consult a doctor before beginning an exercise regime.