What is Pincha Mayurasana?

Pincha Mayurasana, also known as the Feathered Peacock Pose or the Peacock Pose, is a challenging but immensely beneficial inversion forearm balance pose. The asana gets its name from the Sanskrit terms ‘pincha’ meaning feathered, ‘mayur’ meaning peacock, and ‘asana’ meaning posture. 

The yoga pose Pincha Mayurasana represents the grace and strength that is synonymous with this majestic bird.

Who can do Pincha Mayurasana?

Pincha Mayurasana, or its easier variations, can be done by a wide variety of people including:

  • Seniors
  • Children
  • People who want to reduce stress.
  • Those who want to improve their balance.
  • People who want upper body strength.
  • People who want to cure joint pains and stiffness. 
  • Those who want to improve their balance and coordination.

Who should avoid Pincha Mayurasana?

In case you suffer from any of these health conditions, you should avoid doing the Feathered Peacock Yoga Pose without consulting your doctor:

  • Pregnancy
  • Injury in the neck, back, wrists, or shoulders.
  • Recent surgery
  • Frequent headaches
  • High blood pressure
  • Cardiovascular disorders
  • Severe stress or anxiety at the moment.
  • Fever, flu, or cold.
  • Insomnia
  • Hernia
  • Infections in the eyes, ears, or nose.
  • Digestive problems.

How is Pincha Mayurasana done?

Since the Feathered Peacock Pose is complex, you need to know its correct form to prevent any kind of injuries or strains. 

Here is how you can master the Feathered Peacock Pose:

  1. To begin this asana, get into the Adho Mukha Svanasana (Downward-Facing Dog Pose).
  2. Rest on your elbows while placing your forearms on the ground.
  3. Ensure that your forearms are under the shoulders and are aligned.
  4. Raise your head slowly and walk your legs towards your head. At this stage, your forearms and upper arms must be at a 90-degree angle.
  5. Firm up your shoulders inside the back of your torso to begin the inversion movement.
  6. Bend your right knee and hop onto your right leg. At this time, your left heel should be extended to the floor.
  7. Once you find balance with your right leg, raise your left leg too.
  8. Straighten both legs towards the sky and maintain the posture on your elbows, forearms, and palms.
  9. Gaze in the front as you draw in your navel and engage your abdominals and inner thigh muscles. 
  10. Stay in this pose for 15-20 seconds. Increase this duration with regular practice.
  11. To release the pose, bring your left leg down while exhaling deeply followed by the right leg.
  12. Straighten your elbows, return to Adho Mukha Svanasana, and finally release the pose.

What are the variations of Pincha Mayurasana?

There are several variations of Pincha Mayurasana that make your practice easier or more challenging for you. Here are some variations that you can try:

  1. Ardha Pincha Mayurasana: This is an easier variation of the asana and is often referred to as the Dolphin Pose. Ardha Pincha Mayurasana is a semi-inversion pose that’s excellent for improving your circulation and strengthening the upper body. 
  • To start this asana get onto your hands and knees.
  • Position your forearms on the floor with elbows and shoulders parallel to each other.
  • Lift your back and hips. Ensure that your legs are straight.
  • Remember to keep your shoulder blades firm and lift your shoulders away from your ears.
  • Hold the pose for 15-20 seconds.
  • Return to the starting position.
  1. Padma Mayurasana: This is a challenging yoga pose Pincha Mayurasana that is effective for curing digestive problems and improving your strength. 
  • Begin by getting into Padmasana.
  • Bend forward and place your palms on the floor pointing backwards.
  • Bend your elbows and bring them closer.
  • Lean ahead and place your elbows against the middle of your abdomen.
  • The weight of your trunk should be balanced on your upper arms. 
  • Lift your legs (while in the Lotus Pose) off the ground. 
  • Hold this pose for 10-12 seconds or for as long as you are comfortable.
  • Release the pose by lowering your legs.

Why should you do Pincha Mayurasana?

The benefits of Pincha Mayurasana are not just limited to enhancing your physical fitness. This is an important asana for improving your brain health too.

These benefits include:

  • One of the most important Pincha Mayurasana benefits is that it powers your shoulders and upper back. This upper body strength is essential for improving your functionality and balance.
  • Being an inversion pose, Feathered Peacock Yoga Pose enhances circulation to your brain. This is beneficial for calming your brain, improving memory & concentration, and de-stressing, which is one of the most important benefits of Pincha Mayurasana.
  • Pincha Mayurasana gives your body an excellent stretch and relieves you of joint tension and stiffness.
  • One of the most important Pincha Mayurasana benefits is that since it requires a tremendous amount of concentration to balance during this asana, its regular practice helps increase your focus in day-to-day life also.
  • Since this asana doesn’t require an elaborate set-up, you can easily include it in your home workouts

How to do Pincha Mayurasana safely?

Here are some things that you need to keep in mind to do the Pincha Mayurasana safely:

  • To balance yourself on your forearms, you need stability and strength in your shoulders. So, don’t go for this pose at the outset. Condition your body through Pincha Mayurasana preparatory poses such as Uttanasana, Adho Mukha Svanasana, or Sarvangasana.
  • Being a challenging pose, you should not rush into this asana. Take time to learn to balance, especially while practising yoga for beginners. Give yourself time and multiple attempts to learn the steps.
  • To ease into the pose, you can use a soft blanket under your elbows. Or, try doing Pincha Mayurasana against the wall. People who have weak elbows can wrap a strap around.
  • Whether you are doing Pincha Mayurasana preparatory poses or this asana itself, learn the proper form from an experienced trainer. Or you can join online yoga classes


The Feathered Peacock Pose is an immensely beneficial asana if practised correctly and consistently. Make sure to make healthy lifestyle changes and choices to reap the benefits of this asana. 

Top Search Terms For Yoga

meditation fun facts | ardh chandrasana | ardha siddhasana pose | jnana yoga | what is shanmukhi mudra | benefits of yoga spiritually | yoga poses for flat belly | anulom vilom benefits | chakrasana yoga pose | meditation and peace | navasana pose | revolved triangle | parsvottanasana in english | raja yoga means | how to do shalabhasana | salabhasana stretches | supta vajrasana meaning | what is trapezitis | uttana padasana steps | veerasana benefits | benefit of garudasana | nidrasana pose | padmasana meaning and benefits | 

Top Search Terms For Exercises 

pullover dumbbell | knock knees workout | bicycle exercise benefits | cable flys | best middle chest workout | chest workouts for men at home | cardio workout for belly fat | freehand exercise | hand fat reduce exercise | bunny hop workout | front jacks exercise | alternating lateral lunges | how to do the box splits | standing one leg curl | standing weight loss exercises | How to Do a Sumo Squat |

Top Search Terms Fitness

what stimulates beard growth | fruits for weight loss | how to develop reading habit | how to grow beard faster for teenager naturally | akarna dhanurasana preparatory poses |  yoga for reducing buttocks and thighs | naukasana on stomach benefits |  urdhva upavistha konasana benefits | what is hatha yoga and its benefits |  about trikonasana and its benefits |  chest and back superset workout | back dumbbell workout at home |

February 10, 2022

More from 



View All
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.