Yoga BLOG

Pincha Mayurasana - forearm stand Pincha Mayurasana is a yoga exercise that exudes lightness and elegance. As the name suggests, this forearm stand turns the yoga world on its head. Getting into this asana isn't easy at first. It requires some determination and patience. There are a few tips and tricks for performing this empowering asana. These are explained in the following guide. You'll also learn what to pay attention to and who the exercise is suitable for. What does Pincha Mayurasana mean? Pincha means "feather" and Mayura means "peacock," which is one of the world's most admired birds. Pincha Mayurasana thus represents the elegant "Peacock Feather Pose." The many eyes of the feathers are represented in this pose by your third eye. This impressive pose, named after India's national bird, represents beauty, splendor, and pride, and this is precisely what it embodies. The asana is also frequently practiced in children's yoga . The forearm stand, like the handstand, requires considerable body control and balance. How does Pincha Mayurasana work? The starting position is in the heel seat , in the middle of the yoga mat . Bend forward and place your forearms parallel to each other on the floor. With your palms flat and your fingers spread, your elbows are at the same height. Straighten your knees so that your buttocks are pointing towards the ceiling. Place your feet parallel to each other. With your legs straight, move your feet forward until your upper arms and shoulders are vertical. Look towards the floor. Keep your jumping leg on the floor. Swing your foot and pull your legs up one after the other. Your toes are stretched out and pointing towards the ceiling. Stretch your hips and tense your abdominal muscles. Your upper and lower body form a line. It is enough to hold your balance for a few seconds before you slowly lower your feet towards the floor, one after the other. You will be sitting in the heel seat again at the end and you will feel the power. What effects can you achieve with Pincha-Mayurasana? Forearm stand is one of the inversion poses. The usual perspective is turned upside down. Due to the pressure of the elbows, the main artery is compressed. This leads to increased blood flow. The shoulders and arms, as well as the liver, stomach, and pancreas, can be strengthened. The spine becomes more flexible and stretched, especially the thoracic vertebrae. Furthermore, the asana opens the chest, can instill confidence and strength, and can help combat stress and anxiety. What should you keep in mind when doing Pincha Mayurasana? You perform Pincha Mayurasana on a yoga mat. It's a slowly building yoga pose, so jerky and hasty movements from the legs should be avoided. Forearm Stand is all about gentle and flowing movements. You should warm up a bit beforehand. During the exercise, the energy comes from the fingers and hands. It flows through the arms to the entire body. Conclusion The yoga exercise Pincha Mayurasana is ideal for gaining strength in the abdominal, neck, and back muscles, as well as strengthening the shoulders, knees, pelvis, and legs. It also helps you develop your balance and self-discipline. Forearm stand, you need strength in your arms. If you struggle at first, be patient, as it's a matter of practice, determination, and strength. Regularly practicing Pincha Mayurasana will lead to success. Balance and a strong core are important. Image © fizkes / 123rf.com

Handstand and Forearmstand - Adho Mukha Vrikshasana/Pincha Mayurasana Inverted poses and postures, known in technical jargon as "asanas," are characterized primarily by the position of the head: this is positioned so that it is closer to the floor than the heart. Exercises such as handstands and forearm stands are said to have positive effects on the cardiovascular system and also offer many physiological benefits. It's important with these exercises that you take your time, proceed carefully, and with concentration, even if you're already out of position. Why inversions are important for you Inversions such as the handstand and forearmstand counteract the traditional upright posture of humans. Because we are accustomed to walking upright, sitting upright, and frequently standing for long periods, our body seeks compensation. This is provided by inversions, which, among other things, restore the internal statics of the spine and can even move individual intervertebral discs in the lumbar spine back to their healthy position. Inversions are therefore also recommended for back pain or frequent tension. A handstand or forearmstand can often bring about immediate relief from back pain by loosening the intervertebral discs. Adho Mukha Vrikshasana and Pincha Mayurasana also have a positive effect on the cardiovascular system. The inverted position opens the venous valves in the legs, allowing blood to flow more easily back to the heart. This puts a positive strain on the spherical muscle in the heart, which in turn increases strength and endurance. Since the opening of the venous valves also allows venous blood to drain, it can even counteract varicose veins in the legs. Venous blood is blood that no longer has any oxygen, as oxygen has already been withdrawn. Blockages caused by various misalignments of the organs can also be released. With inversion poses, you can even counteract age-related sagging of the organs. Your body is given the opportunity to completely realign itself and become healthy again. Adho Mukha Vrikshasana - the handstand The name is a combination of "adho = downward," "muhka = face," and "vrikshasana = tree." As with all inversions, this pose requires a bit of courage, as you have to be confident that your arms can support your entire body weight. This is precisely why handstands and forearm stands are ideal ways to break old patterns and embrace new challenges. For handstands, especially as beginners, it's best to use a wall as a support, and make sure you have enough space around you—this provides security! First, get on all fours, making sure your palms are under your shoulders. If you're using a wall, align your feet directly against the wall. Now lift your buttocks and bend your knee. Use the wall for support until both legs are halfway up. Once you've found a stable position and your hands are firmly on the floor, you can either swing both legs up at the same time or one leg at a time. During this movement, your navel gently draws toward your spine, while your tailbone and feet draw toward the ceiling—you're now in a handstand. To come out of this position, you can lower one leg or both legs to the floor. If you perform Adho Mukha Vrikshasana without a wall, you simply swing upwards from the original position without looking for support. Pincha Mayurasana - the forearm stand The forearm stand is similar to the handstand, only as the name suggests, it is done on the forearms instead of the hands. Sit on your heels and then place your forearms flat on the floor in front of you. Then, as in a handstand, lift your buttocks towards the ceiling and pull one leg up first until your upper arms and shoulders are vertical and your gaze is directed towards the floor. With your jumping leg still on the floor, you can then follow suit to raise both legs in the air, while shifting your weight onto your shoulders, neck, and forearms. During this exercise, you should tense your abdominal muscles so that your body is in a straight line. After holding this position for a few seconds, you can gently lower your legs again. Image © tinna2727 / 123rf.com