PINCHA MAYURASANA
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I have a 75-minute class for you this week that will prep your shoulders for Dolphin or Pincha Mayurasana, as well as take you through a full practice! Click here or on the class-preview collage below to go to my website for the class.
Have you been working on building strength for Pincha Mayurasana? Still wondering how to build up that strength? Work on holding Dolphin pose for a minimum of 5 comfortable breaths. Then, you can take it to the wall to practice a Pincha prep-pose as shown below. From there, assuming you have no shoulder pain and feel stable in this prep-pose, you’re ready to start lifting into Pincha Mayurasana.
You can also watch my 10-minute FREE video where I walk you through the phases of building strength for Pincha and share some of my favorite cues. Click here to go to my website for the video, and click on the menu tab in my online library to sort by length.
If you want even more tips and cues for Pincha Mayurasana, click here to read this month’s newsletters.
Sometimes it’s really nice to practice on your own. No one else to look at, and being able to do exactly what you want in the moment. You can also always put the recording on pause to take any breaks (like using the restroom), so you don’t miss a thing! =) If you haven’t tried my online classes yet, I have classes as short as 20 minutes and as long as 75 minutes. With over 40 classes to choose from, you just pay what you want when you want! Click here to visit my Digital Yoga Studio and explore!! Here are some sweet words students have sent to me about my classes:
“Just did 2 of your online classes. LOVE. Your cueing is just so good and even after all these years I still take something new away from every class.”
“Thank you! I always feel so great after your classes. Just took the 60 minute flow with no music, where we prep for Dolphin. It was great! Thanks Pam!”
This month let’s practice one of my favorite arm balances that strengthens your arms, shoulders, core, and back! There are a couple of things you should know before attempting to lift into Pincha Mayurasana: 1) you should be able to comfortably take your shoulders into 180 degrees of flexion and 2) you should be able to hold Dolphin pose for one minute with no shoulder or neck pain.
Pincha Mayurasana (Pin-cha Mah-Yoor-Ah-Sana) in Sanskrit means “Peacock Feather Stand”. This comes from Pincha=Feather, Mayura=Peacock, and Asana=Posture.
Pose variation that more closely resembles a peacock:
One inspiring cue:
Pretend your have a basketball between your forearms and isometrically hug/squeeze your arms towards one another.
Why?
Adducting your arms (isometrically engaging them towards each other) will prevent the elbows from splaying out and the shoulders from collapsing around your neck. For optimal safely and stability in this arm balance, the shoulder blades should be secure on the back with no incremental pressure or compression around the neck. Hugging the inner arms towards one another can help keep the shoulders and the neck in safe, secure positions.
One inspiring tip:
Use a block between your hands for Pincha Mayurasana (and even in a Dolphin prep pose). Place the block the long way between your hands. With your palms flat, align your thumb and index finger so they frame the bottom corners of the block. Begin to press your hands towards one another. Your hands won’t move because the block is there, but the action of drawing them towards each other will create the adduction you want to feel in your arms.
One inspiring song:
“Forest of Souls” by Feinheitsbrei
One inspiring quote:
“When there is silence, one finds the anchor of the universe within oneself.”
– Lao Tz0
Happy Wednesday!
Let’s practice one of my favorite arm balances that strengthens your arms, shoulders, core, and back! There are a couple of things you should know before attempting to lift into Pincha Mayurasana: 1) you should be able to comfortably take your shoulders into 180 degrees of flexion and 2) you should be able to hold Dolphin pose for one minute with no shoulder or neck pain.
This week I have a 34-minute flow for you as well as a 10-minute tutorial to take after the class on Pincha Mayurasana. Click here to got to my website for the videos. You can also find the tutorial on my Instagram page if you ever want to reference it there!!
If you missed last week’s cue and tips for Pincha, you may want to click here to check them out before taking the class!
Please join me “in person” Mondays at 8:15 at Highland Park Yoga! Masks are required so the room will not be hot.
“Hug” your ribs in and engage your core. You can begin in Dolphin pose and then use the cue to lift into Pincha Mayurasana. Or, just stay in Dolphin and work on gaining strength.
Why?
Most people don’t want to kick up because they have a fear of falling over. I get it! By engaging your core and “hugging” your ribcage in, you create more stability and are less likely to topple over. Once in the pose, you may decide to add a little backbend. There is a play between activating the core and using control to shift a little in the hips and low back to find this backbend variation.
One inspiring tip:
I actually have two tips for you today!
1) Practice at a wall until you feel comfortable with your balance and know how to safely fall out of the pose (you can somersault out of it).
2) Think of lifting into this arm balance in slow motion. The action of slowing down will allow you to focus on the above cue and on your breath.
One inspiring song:
“Jimi Baby” – Live by Slightly Stoopid
One inspiring quote:
“The highest spiritual practice is self observation without judgement.”
– Swami KripaluI now add simple and healthy recipes on my website.
Click here or on the image below to check out this latest one: Whole30 Vegetarian Power Bowls…and a bunch more!!
