Pincha Mayurasana

Pincha Mayurasana is an advance level forearm standing pose that imitating a peacock spanning its feather out. Hence this Asana is also known as the Feathered Peacock pose. This asana looks beautiful, showy pose, that needs both skill and patience to perfect.

In this Yoga posture, the legs extended to 90 degrees, the body raised, giving some resemblance to a peacock’s tail.

The forearm stand is a balancing inversion. It strengthens your shoulders, arms, core, and back, and stretches the chest and shoulders. It provides an excellent stretch to the upper and middle body.

How to do Pincha Mayurasana (Feathered Peacock Pose)

  • To enter Pincha Mayurasana, first of all, you need to perform Audho Mukha Svanasana, with facing the wall and your palms, forearms on the floor and parallel to each other at shoulder width.
  • Lift the hips and walk towards the arms as much as you can.
  • Press down through your forearms and engage your hands by pressing down with the fingertips.
  • Now lift up your right leg and try to lift the left leg also from the floor. This action will push your lower body off the floor.
  • Transfer your body weight to the upper body Or feel the weight in your upper body.
  • Once up in the pose, keep pressing into the forearms and palms and keep your head off the floor.
  • Make sure your shoulders are away from your ears.
  • In this position, you can touch the wall with the feet or keep them perpendicular.
  • Maintain energy in your legs by internally rotating the inner thighs.
  • Breathe deeply, stay in the final position for a few seconds or you feel as comfortable and release gently.
  • To come out from this position, lower one foot, followed by the other stay into Dolphin pose, bend your knees and rest in Balasana (Child’s Pose) for a few breaths.

First, prepare yourself as you warm up with the preparatory poses. 

Preparatory Poses

Adho Mukha Vrikshasana
Adho Mukha Svanasana
Prasarita Padottanasana
Supta Virasana

Follow-Up Poses


Benefits of Pincha Mayurasana (Feathered Peacock Pose)

  • This pose not only strengthens your shoulders, arms, core, and back. but also it stretches your shoulders, neck, chest, and abdomen. 
  • By regular practice of Picha Mayurasana can provide an additional sense of balance and stability.
  • The brain is calmed and helps relieve anxiety and depression and concentration will improve.
  • This poses also increase in blood to the brain is also energizing.
  • The daily practice of the asana helps to open up the third Ajna and therefore increases the flow of prana.
  • Feathered Peacock Pose makes your wrists and elbows also stronger.

Beginner’s Tips

As beginners, it may be difficult, for them a simple way of getting into the pose is with wall support. 

Precautions And Contraindications

  • According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. Due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. But at least keep a 3-5 hour gap between your practice and meal.
  • People who suffer from migraines avoid this pose, due to the potential pressure in the shoulders.
  • It is best to avoid this asana if you suffering from high blood pressure.
  • Avoid practicing this asana cervical issues and shoulders, neck or back injury.
  • Diabetes, hypertension patient must be avoided Picha Mayurasana


Feb 02, 2023
Yoga After Eating: Simple Asanas For Digestion After Overeating

There are many yoga asanas in yoga that you can do after overeating or post-dinner, these sweet yoga poses help[...]

Jan 13, 2023
Apanasana (Knees-to-Chest Pose)- Steps, Benefits & Precautions

Knees to Chest Pose aka Apanasana performed in the supine position and is also a wonderful way to release the[...]

Jan 09, 2023
12 Surya Mantras: Surya Namaskar Mantra You Need to Know

Surya Namaskar is the best among Yogasanas. This practice alone is able to benefit the practitioner from the complete yoga[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional