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Yoga
Cool habits to stay fit.
54. Pincha Mayurasana
Feathered Peacock Pose
Although this pose is traditionally practiced in the center of the room, the fear of falling can make it impossibly challenging for those new to this pose. As an alternative, we offer steps to learn this pose using an open wall space. You may also need a spotter for this pose.
Procedure:
1. Start in Dolphin Pose, with your finger tips a few inches from the wall and your gaze in between your forearms. With your hands firm and shoulder blades drawing together, begin to walk your feet towards your elbows. Walk your feet as close as your hamstrings will comfortably allow. Ideally you want your hips to be directly over your shoulders.
2. Firm your abdominal muscles and strengthen your back body by drawing your shoulders tightly together and hugging your elbows toward your midline. Now raise your right leg up in the air. Be sure your leg is not rotating out to the side, but is firm and straight. Take 3 breaths here.
3. You can stay here, or take a few hops. Keeping your right leg straight and strong, bend your left knee to get some power. Jump away from the floor,extending your right leg strongly towards the sky. Your right leg may come to the wall behind you.
4. Bring your left leg up to meet your right leg. Hug your legs towards one another and extend the balls of your feet skywards. Push down strongly through your arms, draw your navel inwards and lengthen your tailbone towards your heels.
5. Breathe here for as long as you can, slowly building up to holding this pose for 1 minute or more. Lower your feet and take child’s pose, then repeat onthe other side.
Benefits:
Forearm Balance is a challenging inversion with many benefits:1. Strengthens the shoulders, arms and back.
2. Stretches the shoulders and chest.
3.Decompresses the spine.
4. Improves sense of balance.
5.Relieves mild depression.
5.Practicing this asana on a regular basis helps in strengthening your arms, shoulders, hands, wrists and legs.
6. It gives a good stretch to your spine and keeps you away from backache problems. Pincha Mayurasana also gives a good stretch to your neck, chest and your belly.
8. It helps in improving blood circulation in your body and even enhances your digestive system.
9. This asana helps you in balancing your body and also improves your body posture. It helps in calming your mind and helps relieve stress levels and attain peace.
10. Those who practice this asana regularly witness several positive changes in their posture, mind, body and soul.
Precautions:
Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen.Anyone suffering from hernia or piles should avoid this asana.Pregnant women should not practice this asana.If there is any pain, stiffness or injury to the next the head should remain on the floor.
Position:
hand stand


Akarna Dhanurasana
Tadasana
Purna Dhanurasana
Parshva Konasana
Matsyasana
Natarajasana
Parirutha Janu Shrishasana
Parshvothanasana
Dwi pada Shirshasana
Eka Pada Koundinyasana
Tittibhasana
Hanumana Valikilyasana
Uttanasana
Utkatasana
Omkarasana
Vrischikasana I
viparita karani
Trikonasana
Karna Peedasana
Uttitha Hastha Padangustasana

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