Yoga Asana Lab: Peacock (Mayurasana)
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- เผยแพร่เมื่อ 24 ธ.ค. 2014
- Welcome to the Peacock Yogea Asana Lab. This section will feature the preparation and assuming of the complex Peacock pose - Mayurasana. The pose starts on all fours as you make sure the shoulders track over the wrists and the hips over the heels. Then you maintain all fours as you reverse your hand direction and you point the fingertips to your knees. Make sure you don’t lock the elbow joint, so you have room to glide. Next you bend your elbows and slide your abdomen toward you elbows as you lift one leg up and feel the weight of the chest firmly leaning against the arms. Further, you lower the leg down curling the toe under and you align the bend knee leg with you straight thigh. Both of your feet are curled under and your abdomen is propped against the elbows, while your sternum and head are lifted. You are practically hovering on your palms and toes. As you bring both elbows to touch, thrust your head and chest forward and press the elbows slightly above the navel. Once you feel supported by your elbows and wrists hover your legs, brining your big toes to touch and bend the knees as you splay them open. Finally, shift your weight forward as you drop your forehead down and you lift the legs parallel above pelvis height. Notice the slanted line from your head to your toes. To release, first lower the legs down, curl the toes under, readjust the wrists so the fingers point forward and come back onto all fours, to rest in a child’s pose.
Peacock strengthens the arm, wrist and elbow joints. It stimulates digestion and elimination and balances the PH, promoting optimal intestinal alkalinity. It cultivates a sense of balance and fights fear of flying and defying gravity. It is invigorating and strengthening, and is best suited as a culmination of the sequence.
Well explained/ performed
Have been trying this pose since so many months now. Tried so many ways , at last ur instructions were just right for me. Thanks for sharing.
Fantastic!
Thank you. I was able to do mayurasana for the first time with your instructions.
Gayle Jann Great to know that this tutorial helped you get into the exciting and challenging Peacock. More fun poses explained, coming soon. Namaste!
OK... I finally got it. It took me a while to get it right, but i feel like I have achieve something in life now :p. I think it is important to emphasize flexibility of the wrists in this pose, and the stretches at 2:40 are very important. People with thick forearms (like me) will always struggle to lean on their hands in a reverse position (see 1:30). That said, its not impossible. I have been trying to practice it for 3 months - I can do it now. After 5:40, you basically have to take flight (as the teacher said) and shift the body weight forward. Thanks.
I am half way there... however, at 5:40, I find it difficult to move my body weight forward. Are both elbows suppose to touch when you lift?
SOULHILL Thank you for asking. This is such a relevant question. Yes one you have the elbows pressing against the naval, and you have gently lifted the legs off the floor you need to shift the weight forward. It feels almost impossible at first, as the elbows seem to bear all the weight and the pressure is too strong. But when you shift you weight forward, and you feel like a woodpecker drilling into the tree, you alleviate the pressure from the wrists and allow the whole body to take charge as the weight gets distributed evenly. This is the secret to peacock - this thrusting movement forward, and the weight shift before you take flight. And you got it right! Well done! It is a tricky pose, more technical, that requiring flexibility, so take your time to align and then to fit to your unique anatomy. It will eventually work. Good luck!
My elbows kept moving off. How do you keep them together? thanks.
Yes, it's true they want to pull apart, but the trick is to first set the elbows and try to draw them as close as you can together, and then press them agains the belly. Only then can you try to lift the head and eventually float the legs up. I personally found it easier to connect the elbows to the belly first. Setting up the pose will help you with the alignment later. And it is also a matter of personal anatomy, so find the balance for you as you go back and forth until it settles in. Good luck.
Omg, thank you so much for this tip. The pressing against my belly really worked. I just did it!!! Only need to find my balance. Still wavering around and fallen many times. haha thanks again.
Welcome to the Peacock Yogea Asana Lab. Peacock strengthens the arm, wrist and elbow joints. It stimulates digestion and elimination and balances the PH, promoting optimal intestinal alkalinity.
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Thank you so much. I will do it.
My chest keeps wanting to go down by the Myaurasana. How can I avoid this?
I know, it is the natural thing of the head to tip down and drag the chest down,. The trick is in the placement of the elbows. The lower you place the elbows down your perineum, almost slight above the pubic bone, the more room you will create to lift up and to fin your table top position. Of course it is like a thither-totter, so you will be dancing between the two poles, until you strike that balance for a fleeting moment. Happy Mayurasana practice!
@@YogeaArtFlowYoga Thank you sooo much! You really helped me learn this pose. This tutorial taught me how to do the peacock pose with my legs bent - I'm sure that I'm going to be able to do the proper peacock pose soon. Thank you!
@@YogeaArtFlowYoga I have also liked the video and subscribed to your channel. Amazing video. Keep it up!