How to Do Feathered Peacock Pose in Yoga (Guide to Pincha Mayurasana)

The Feathered Peacock pose is one of the most popular arm balances in yoga. It’s also called the elbow stand and is a perfect preparatory pose to learn before a full handstand. It requires the same strength, confidence, and balance. However, it’s a bit easier because you’re balancing on your whole forearms, giving you more support and stability than wrists alone.

Like every inversion, the Feather Peacock pose is beneficial because it boosts circulation and digestion. The required patience and focus may also reduce stress and cultivate a calmer mind.

Although this pose takes some time and effort to master, it is a perfect asana if you want to challenge yourself. Once you achieve it, you’ll be encouraged to try other advanced poses that you might not have tried otherwise.

“When I first tried doing Pincha Mayurasana, I didn’t believe I could do it, so I kicked my legs super strong. I surprised myself when I actually achieved it, lost my focus, and quickly fell and face-planted on the floor”, says Yoga Answered contributor Sara Popovic. “Based on that experience – I’d say this pose isn’t hard to reach – but it requires a lot of confidence, core strength, and focus to hold. That’s why I consider it an advanced yoga pose. “

Feathered Peacock Pose Quick Look

Sanskrit Name: Pincha Mayurasana
Pose Type: Inversion Yoga Poses, Strengthening Yoga Poses
Difficulty Level: Advanced pose
Targets: Full Body
Benefits: The pose strengthens the shoulders, core, and arms. It also improves your sense of balance and body awareness. On a spiritual and mental level, this energizing posture can help relieve stress and symptoms of depression. It brings a sense of confidence and activates the third eye chakra. It is believed to improve the flow of prana and can therefore help in your spiritual growth.
Preparatory Poses: Downward Facing Dog pose, Mountain pose, Four-Limbed Staff Pose, Dolphin pose

How to Do Feathered Peacock Pose Step-By-Step

  1. When you’re first practicing the pose, place your mat near the wall for support.
  2. Start in the tabletop pose with your forearms on the floor. Clasp your elbows with opposite arms and then release the hands in front of you. That will make sure they’re shoulder-width apart. The forearms should be parallel to each other.
  3. Curl your toes and straighten the legs to enter the Dolphin pose.
  4. Walk your feet forward as far as you can, ideally your hips should be over your shoulders.
  5. Bend one knee and extend the other leg to the sky. Then try hopping with the bent knee to practice getting in your pose.
  6. Now sweep your elongated leg up and simultaneously kick the other foot off the floor. Then straighten both legs. Try holding the pose for a moment, then get back down.
  7. Eventually, you’ll be able to kick your legs to a straight position and hold the pose for a couple of seconds. You can also balance next to a wall for support.
  8. Exhale and slowly release both feet to the floor. Rest in Child’s pose for a couple of breaths.

Beginner’s Tip

If your elbows slide away to the sides, you can loop a strap over your upper arms to hold them in line with your shoulders. Engage your abdominal muscles when you try holding the pose.

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