^{Nancy Sutton's} 

 House of YOGA

                                             “Poise, Strength, Endurance... Yoga.”

1325 Tehama Street             

Redding, CA 96001    (530) 246-7256 

FYI:  Holidays we observe by closing our studio are:  New Year's Day, Memorial Day Weekend, 4th & 5th of July , Labor Day Weekend, Evening classes on Oct 31st, Thanksgiving weekend, and two-weeks at Christmas . Summer Schedule began on June 1st!  ...Fall classes begin Sept 1st!

Pincha Mayurasana (Peacock Tail Feather Pose) Forearm Balance Pose

Inversions literally turn our world upside down! For many of us this is where fear is encountered. But learning to work with the fear and get past it is well worth the effort and patience. Inversions revitalize the whole system and they send nourishment and oxygen to the brain, reversing the effect gravity has on our body. The mind clears and thinking improves. All inversions, since the legs are elevated, improve circulation, nourish the cells in the face, muscles and skin, relieve fatigue in the legs and feet, improve digestion and elimination and relieve sluggishness in the inner organs. My favorite time of the day to do inversions is in the morning, because they create a calmness to the brain and at the same time stimulate the brain.  If you are going to do this pose in the evening, please follow with Salamba Sarvangasana or Viparita Karani to bring the nervous system back into a calm and balanced state.

Forearm balance is a little different from the other two big inversions (headstand and shoulder stand) in that it builds a lot of upper body strength. But on the flip side - you need some upper body strength to hold this pose.  All I can say is practice and this pose will become easier and more fun. I recommend when you first do this pose to do it with an instructor in a classroom. It is considered an intermediate/advanced pose.

Like most yoga poses, whatever has contact with the floor is grounding into the floor and this grounding creates a rebound (uprooting of energy) through the body. So, in the pose the forearms will be the foundation and that is what will ground down into the floor. The rebound from there will eventually create the lightness in the pose. Sometimes this lightness, feeling of weightlessness, is where fear might sneak in.

The Alignment of Pincha Mayurasana
 In this pose the forearms press into the floor. Elbows are right underneath the shoulders. Keeping the elbows in line with the shoulders keeps the chest open. Wrists and hands are in line or slightly further apart than the elbows. The fingers are spread pressing the palms and the roots of the fingers down firmly. The upper arms are rotating outward to lift the shoulders away from the ears and spread the collar bones. The armpits are opening. The shoulder blades are spreading and lifting, moving down the back. The gaze is forward in between the hands. The legs and torso are balanced over the head, heels in line with the top of the head. The thighs are squeezing together in tadasana legs. The tailbone is moving towards the pubic bone lengthening the lower back as the pubic bone moves towards the tailbone lengthening the lower waist. Mula bandha and uddiyana bandha are applied. The lower ribs move into the body, lengthening the front of the body. The asana or seat in this pose is the hands, wrists, and forearms which are pressing evenly into the floor lifting the energy upwards. As the body reaches upwards the prana recirculates in the body stimulating the circulatory system, the glandular system, and cleansing the mind. Not only do the inversions help us to face our fear, they help regulate the chemistry of the mind, alleviating depression and anxiety. Just as upon seeing the peacock with his feathers down but after spending time with him his beauty is revealed, over time the beauty and benefits of this pose are endless.

Getting into Pincha Mayurasana

1. A block may be used to keep the forearms grounding down and the shoulders and elbows in line. Place the block against the wall, thumbs in front, first finger alongside.
2. Come into downward facing dog legs with forearms on the floor. Look forward towards the top edge of the block.
3. Step one foot in, bend the knee. The other leg stays straight acting as a lever. On an inhale, kick the leg overhead and let the other leg follow.
4. Come to balance with the heels reaching up the wall, forearms pressing down, shoulders moving away from the floor.
5. Practice balancing in the center of the room away from the wall.

visits as of August 24, 2005

Send mail to nancy at nshouseofyoga.com with questions or comments about this web site.
Last modified: 08/16/08