Yogis Anonymous

Forearm Stand

Video

Feathered Peacock Pose Pincha Mayurasana

Advanced

By

Ally Hamilton

This is a beautiful inversion that requires core and shoulder strength. Learn the signs to determine whether you're ready for this pose, and if so, take flight!

Class details

Benefits

Core, upper back and shoulder strengthening are included in this inversion.

Key Alignment Points

Make sure you have a long spine in dolphin pose before you attempt pincha mayurasana, forearm stand.
Set it up so your elbows, forearms and wrists are shoulders’ distance apart, with your palms pressed flat.
If your shoulders are tight, put a strap around your triceps for support, and place a block between your hands.
Start in dolphin pose, establish your breath, and kick up on an exhale.
Press into your forearms, draw your navel in, spin your inner thighs toward the wall, and lengthen out of your low back.
Try to stand on the ceiling with your heels. When new to the pose, flex your feet.
After you’re comfortable, drive through the balls of your feet and flare your toes.
If you feel like you’re “dumping into” your low back, draw the navel in more.

Contraindications

Shoulder or low-back injuries.

Ready to work it?

Here are some classes featuring Feathered Peacock Pose.

55 minutes

Ajna Awakening

By Kate Cariati on Dec 29, 2018

Vinyasa Flow Advanced

Nadi Shodhana pranayama starts the practice with a focus on awakening the Ajna, or 3rd Eye at the brow point. Many of the postures are held for longer periods of time with the eyes closed to cultivate a state of inward balance and centeredness. Once thoroughly aligned we'll take a moment experimenting with the balance in "Toppling Tree Pose" - a variation of Standing Splits. Juicy hip and shoulder opening prep us properly for Pincha Mayurasana variations, including one with a hollow-back & eagle legs, or a straight up Scorpion pose. Conclude the practice with a meditation on the winged eye, the symbol of the Ajna Chakra to help you see the unseen.
50 minutes

All About Block

By Kate Cariati on Jun 27, 2018

Vinyasa Flow Advanced

This one really is all about dat block, and you'll explore using it in inventive and creative ways to prep for Mayurasana, or Peacock Pose. It's slow, methodical, and definitely a little intense!
49 minutes

Guided by the Gayatri

By Kate Cariati on Jun 14, 2018

Vinyasa Flow Intermediate

"Om Bhur Bhuvah Svah Tat Savitur Varenyam Bhargo Devasya Dhimahi Dhiyo Yo Nah Prachodayat" Earth, Space Heavens, we meditate on the sacred light of the radiant divine May the Highest Consciousness guide and inspire us. This dynamic vinyasa practice calls upon the 5 elements to help us to synchronize with the energies around us and move with, not against, the flow of life. Peak poses include a variation of Dwi Pada Koundinyasana, a made-up shape called "Unicorn Pose" and Scorpion.
48 minutes

Leaning into the Structure

By Kate Cariati on Mar 20, 2018

Vinyasa Flow Advanced

Tune-in with a 3 part breath starting at 8 counts, then increasing it to 10, then 12. The flow is built upon a lunging sequence with an emphasis on clarity of structure, joint stacking and lines of energy, clasping opposite elbows whenever possible. We'll pay a great deal of attention to hip squaring and stabilizing, which sets us up for success in revolved Ardha Chandrasana and Standing Splits. Ample shoulder opening creates the space for a solid Pincha Mayurasana, then relax back into Supta Virasana for full release and opening of the front body.`
57 minutes

Mythological Creatures

By Kate Cariati on Feb 22, 2018

Vinyasa Flow Advanced

This practice is inspired by the tale about how Vishnu manifested as Narasimha, then had to be talked down out of his bloodthirsty rage by Shiva as Sharabha, then finally sedated by the terrifying bird Ghanda Berunda--who happens to be our peak pose. High Hindu Drama! Sitali Pranayam calms, and cools you off if you are in a hot environment or of a fiery temprament ; ) The flow builds slowly, but prepares you thoroughly for some special asymmetrical inversions/arm-balance variations and some of the mythological characters mentioned above!
33 minutes

Backbends and Core

By Angela Kukhahn on Jan 8, 2018

Vinyasa Flow Advanced

What to expect: Yummy shoulder opening, Sun Salute A, Crescent Pose, Down Dog to Handstand Hops, Hip Flexor and Psoas opening, Blanket Abs, Low lunge with variations, Twists, Scorpion In Pincha Mayurasana and much more!
54 minutes

Heart and Hip Flow

By Angela Kukhahn on Nov 12, 2017

Vinyasa Flow Advanced

Open up with this heart and hip opening focused flow! Lots of yummy movement, stretching and fun poses! Crazy Crab, Twisted low Lunge with quad opening, bow pose, flip dog, Surya C, half scorpion, Pincha mayurasana, warrior poses, compass pose, seated pigeon, seated pigeon twist, pigeon tabletop, Ashtavakrasana to Koundinyasana to chinstand, standing backbend and much more!
26 minutes

Strong and Stable Shoulders

By Angela Kukhahn on Aug 10, 2017

Hatha Intermediate

Strengthen and stabilize your shoulders! This sequence will provide you with the tools you need to combat tightness and weakness with plenty of stretching and strengthening for the upper back, shoulders and chest. What to expect: Shoulder flossing, gomukhasana shoulder stretch, Cobra variations to stretch and strengthen, dolphin, Pincha Mayurasana, and much more!
48 minutes

Clarity of Lines in Space

By Kate Cariati on Aug 2, 2017

Vinyasa Flow Intermediate

A well-rounded and mindful lotus flow practice centering around creative block-work that leads up to Krounchasana (Pink Heron Pose).
0 minutes

Build Your Backbend Flow

By Maya Talisa on Jun 11, 2017

Vinyasa Flow Intermediate

Tap into the subtle energy of your body and integrate alignment to open your heart and gain the confidence to balance on your forearms.