Feathered Peacock Pose (Pincha Mayurasana) is an advanced inverted arm balance that resembles a forearm stand. The Sanskrit name comes from ‘pincha’ meaning feather and ‘mayura’ meaning peacock as the posture mimics a peacock with its feathers spread.
This challenging asana builds tremendous upper body strength particularly in the shoulders forearms and core. It also improves balance concentration and proprioception. Regular practice of Pincha Mayurasana helps to:
- Strengthen the shoulders arms wrists and upper back
- Develop core stability and abdominal strength
- Improve balance and focus
- Increase circulation to the upper body and brain
- Boost energy and confidence
- Stretch the shoulders chest and back
To practice safely practitioners should first master poses like Dolphin Pose and Downward-Facing Dog. The progression typically begins with Dolphin Pose practicing kicks and eventually holding the full inversion against a wall before attempting it in the center of the room.
Alignment is critical in Feathered Peacock Pose. The forearms should be parallel or slightly turned out with elbows shoulder-width apart. The shoulders must remain lifted away from the ears to protect the neck while the core engages firmly to prevent lower back arching.
Common challenges include fear of falling excessive arching in the lower back and shoulder instability. Props like a wall yoga blocks or straps can help practitioners build confidence and proper alignment.
Unlike Headstand this pose places no weight on the neck making it a safer inversion option for many practitioners. However those with shoulder injuries high blood pressure or certain eye conditions should approach with caution or avoid this pose altogether.
