Vinyala

Pose sheet

Feathered Peacock Pose / Forearm Balance

Piñcha Mayūrāsanaपिञ्छ मयूरासन

Balance on your forearms and palms, head lifted and legs together.

Open this pose in the 3D body

Steps

Support

Both forearms, elbows, and palms; head off the floor.

Enter

  1. Kneel; place parallel forearms down, elbows shoulder-width apart, palms flat.
  2. Tuck your toes, lift your hips, and walk your feet forward.
  3. Lift one leg; bend the grounded leg's knee.
  4. Exhale; push off gently and lift the second leg.
  5. Bring both legs together vertically; keep your head off the floor.

Hold

  1. Press forearms and palms down; lift shoulders away from the floor.
  2. Broaden your shoulder blades and keep your arms parallel.
  3. Draw your front ribs in; avoid a pronounced lower-back arch.
  4. Align hips over shoulders; lengthen legs together, keeping ankles neutral.

Exit

  1. Lower one foot, then the other, keeping your shoulders lifted.
  2. Lower your knees and rest briefly in Child's Pose.
Breathing
Breathe continuously and evenly.
Gaze
Look at the floor slightly ahead of your hands.
Duration
10–15 seconds; up to 1 minute with practice.

Adapt

Adaptations

  • WallPlace hands near the wall; rest your heels against it lightly.
  • L-shape at the wallSupport feet on wall; keep legs horizontal and hips over shoulders.
  • Block and strapBlock between index fingers; strap above elbows, adjusted to shoulder width.
  • Preparation: DolphinKeep feet and forearms grounded, hips high and head lifted.

Variations

  • Śayanāsana: balance only on elbows; hands cradle the chin.
  • Lotus variation: legs crossed in Padmāsana.
  • Vṛścikāsana I: back arched, knees bent, heels on crown.

Signals of effort

  • Inverted with feet lifted.
  • Weight on forearms and palms.
  • Loaded shoulders flexed overhead.