Peacock Pose (Mayurasana) is an advanced hand-balancing yoga pose
which is the most associated with Hatha Yoga.
Method: To build strength and
flexibility, take up the practice of Peacock Pose. Here are the steps:
Step 1:
Sit on your toes with knees kept wide. Keeping some distance between your knees
will open up your hips.
Step 2: Lean
forward to place the hands on the floor. The fingers will point towards outwards
your body. As you lean forward, your elbows will bend slightly. Make sure your
elbows face inward towards your heart.
Step 3: Fold
the elbows and make the torso rest on the upper arms. The elbows should touch
the sides of the navel. As you press your palms into the floor, your torso will
press against the back of your upper arms. Your head will come forward. Raise
your heels while toes still touching the ground. Keep the shoulders in a
retracted position to prevent the onset of a shoulder injury.
Step 4: As
you lean forward, stretch the legs behind and keep the lower body tight. Unbend
your knees and extend your legs behind you, toes facing the floor. The weight of
your body should be distributed on your hands and feet. Engage your core
as you prepare to shift the weight of your lower body to your upper body.
Step 5: Lift
your feet off the ground one at a time. As you gain balance in your arms, lift
your legs so that they are parallel to the ground. Lift your head and look
forward. Keep the body straight to maintain your balance in the pose. Try to
hold the pose for a few seconds.
Step 6:
Release the pose by lowering your feet to the ground, then your knees. Lift off
of your hands and sit back on your knees and heels to take the pressure off of
your wrists. Slowly lower down the body to the ground in a resting position.
Special Tips: Emphasize the perfection
of technique. Let it be performed just after Side-to-Side Push-up exercise to obtain
more flexibility and stamina.
This is called a balancing pose for a
reason. Though most of the bodyweight is carried by the upper body, you should
avoid leaning all the way forward. With your fingers pointing towards your
pelvis and your wrists in a vulnerable position, leaning the head toward the
ground may cause harm to your bones. Remain in an upright position as you find
a balance between leaning forward and backward.
Benefits: Peacock Pose is an advanced
yoga pose because it requires upper body strength and balance. It is an
arm-balancing yoga pose that is practiced for reaping the stretching and
strengthening benefits.
The
hamstrings, glutes, erector, spine and posterior deltoids make for posterior
chain muscles. As you hold your body parallel to the ground in the peacock pose,
an immense amount of muscle power is used that strengthens the posterior chain
muscle group. The posterior chain is the powerhouse of the body. Keeping it
healthy and strong is the key to maintaining good health.
The
performance of Peacock Pose is a natural, effective and simple way to trim the
stubborn fat. During the practice of the pose, the abdominals are contracted
and are kept tight, which results in the trimming of excess fat from the
tissues. Also, it involves core stabilization that also contributes towards
shedding of fat from the body.
The placement of arms, shoulders and wrists
in the peacock pose fosters strength in these body areas. Stronger arms and
shoulders are vital for healthy movements. By balancing on your hands, your
wrists and forearms are stretched and your core and back are engaged. This pose
is a great way to release tension in the body, elongate your limbs and
challenge your balancing skills. It is beneficial for building core strength necessary
for other advanced poses. You will feel the stretch the deepest in your wrists
and forearms, though your core will also be engaged. As you balance your body
on your hands, the extension of your legs will help release tension by opening
up your back.
As you squeeze your legs together to keep
your lower body above the ground, your pelvis will also open up, and your thigh
muscles will become engaged. This stretch opens up and strengthens the whole
body. The anti-gravity aspect of this pose may appeal to people who stand on
their feet for long hours during the day. So, start living your life with
grace, beauty and strength of a Peacock with the Peacock Pose (Mayurasana).
Results of this pose and the preceding
exercise may vary from person to person depending upon many factors such as
technique used, availability of time, age, health condition, regularity,
discipline, mood, interest and the like.
Final
Position: Now enter into Natural Standing Posture and relax your body.
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