By Dr Raghuram Y.S. MD (Ay) & Dr Manasa, B.A.M.S
Ardha Pincha Mayurasana is a standing pose. It is also a mild inversion. This pose resembles an inverted letter ‘V’ with forearms and toes on the floor. The rest of the body is raised to form a ‘V’.
It is a semi inversion that brings more blood flow into your head, strengthens your upper body and prepares you for inversions and arm balances.
It is an excellent beginner to intermediate standing core inversion. It is a good shoulder opener pose too. It is a great variation of downward facing dog – adho mukha svanasana and almost resembles it. While in downward facing dog the palms rest on the floor but in dolphin pose the forearms rest on the floor. ‘
Read – Adho Mukha Svanasana – Downward Facing Dog Pose, How to do, Benefits
It is the best alternative for Shirsasana – head stand. It is said to give at least half the benefits of headstand.
It is called by various names –
It is a preparatory pose for scorpion and peacock pose. It prepares your mind and body for a full inversion.
Ardha = half
Pincha = feathers
Mayura = peacock
Asana = pose
Read – Sarvangasana – Shoulder Stand Pose, Method, Benefits, Dosha Effect
Table of Contents
a. From tabletop position
Positioning for the pose
Start with table top position. You stand on your palms and knees with your back and head forming the table top while you face downwards. Your toes are touching the floor. The shoulders and wrists should be aligned. The palms should be placed on the floor with shoulder width apart.
Performing the pose
Now gradually place your forearms on the floor in front of you firm and nice. The little finger side of the hand and forearm should be placed on the ground. Clasp / interlock the fingers of both hands. When you clasp the fingers you will get that grip to lift your torso along with your knees high up. Take few deep breaths. Curl back your toes.
As you exhale slowly lift the knees and hips off the floor / mat pressing your forearms against the floor. Press your toes against the floor. Your shoulders should be spaced out and don’t squeeze them. Keep your neck long and relaxed. Look down and back. Now you are standing on your forearms and the toes. Stay here for few seconds or breathes and experience the stretch on your calves and Achilles tendon.
Breathe easily here. Inhale and exhale and make sure that your breathing here is normal.
By pushing your chest down, focus on opening your shoulders.
Breathe easily further.
You may do few up and down movements here. With inhale you can move up and with exhale you may come down.
Read – Adho Mukha Vriksasana – Handstand How to do, Benefits, Ayurveda Details
Release from the pose
b. From child’s pose
You may also do the dolphin pose from child’s pose. (watch here)
Lift one leg up to the ceiling at a time
Adho Mukha Svanasana – downward facing dog is the easy variant of this pose. Try raising each leg alternatively, one at a time. This increases the stretch and intensity of the pose. In downward dog you rest your palms on the floor while in Ardha Pincha Mayurasana you rest your forearms on the floor.
Watch this video to follow the method of doing Ardha Pincha Mayurasana https://www.youtube.com/watch?v=W9qEcTjmA78&pbjreload=101 https://www.youtube.com/watch?v=ddGXv5EFRXc
Follow Up Poses
The practitioner should stay in the pose for at least 30-60 seconds / 3 long and deep breaths.
This pose stimulates and balances Sahasrara Chakra, Ajna Chakra – Third Eye Chakra, Vishuddha Chakra – Throat Chakra and Manipura Chakra – Navel Chakra.
Read – Muladhara Chakra – The Root Chakra, Features, How To Activate?
Patients suffering from below mentioned conditions should avoid doing Ardha Pincha Mayurasana (or shall do it under the supervision of an expert Yoga teacher) –
Impact on Doshas and its subtypes – Since the pose helps in calming and also stimulating your brain, regulates your sleep and improves concentration and memory while relieving mind symptoms including stress, anxiety and depression it helps in balancing the networking and functioning of prana vata, vyana vata, sadhaka pitta and tarpaka kapha.
The pose is also good for the functioning of udana vata and avalambaka pitta along with vyana vata since it stimulates blood and lymphatic flow and also opens up the chest and heart and also helps cure asthma and high blood pressure.
It is a good pose for balancing samana vata and pachaka pitta along with kledaka kapha since it improves the digestion functions by stimulating the digestive organs.
It helps in balancing the functions of apana vata since it regulates and maintains health of reproductive system and also cures the diseases related to female reproductive system.
Impact on tissues – Since the pose stretches, strengthens and tones up the muscles of different parts of the body, it is good for health of muscle tissue. The pose is also supportive to bone and blood tissue.