Ardha Pincha Mayurasana – Plank Pose

Ardha Pincha Mayurasana – Plank Pose

Plank pose is one of the variations of Adho Mukha Shvanasana pose.

In Sanskrit ‘Ardha’ means half, ‘Pincha’ means Feathers and the ‘Mayura’ means Peacock.

It is a very basic pose used both in yoga and sports. People usually do this pose as a stretch before dancing or doing sports. This pose makes the inverted “V” shape in the body

Plank pose is a great teaching tool for the student. It is also called as dolphin pose.

It is the best alternative for the people who cannot do the Sirasasana. By doing this dolphin poses, you can still get half of the benefits of the Sirasasana.

A step by step guide:

  1. Begin with a table position.
  2. Lower your forearms to the floor.
  3. Lift the hips up toward the ceiling.
  4. While keeping your palms on the floor surface, spread your fingers pointed forward.
  5. Give force on the forearms, fingers and the palms on the ground, and press the hips up and back.
  6. It Keeps the spine straight and long, reaching up high through the tailbone.
  7. Press the heels into the floor.
  8. Do not bend the knees. Keep the legs straight.
  9. The head and neck should be freely hanging from the shoulders.
  10. Keep your forehead to touch the ground.
  11. Maintain the above position for some minutes.
  12. Bend the knees and lower hips back to the table pose when releasing.

Benefits of doing this asana:

  • Strengthens the shoulders, arms and legs.
  • Tones the abdominals and core muscles.
  • Maintained the balance of the body.
  • Improves Proper digestion
  • Helpful for back pain and headache
  • Calms the brain
  • Stretches your hamstrings, calves and arches.
  • Reduce the mild depressions
  • Therapeutic for high blood pressure and sciatica.
  • Reduces the Asthma
  • Helps for good blood circulation
  • Stimulate the internal organs

Precaution and advice:

  • If you are a person suffering from shoulder Injury, do not practice this pose or ask for an expert guidance.
  • Even though this is an easy to follow pose, people with neck Injuries should keep their legs bent while practicing this posture.
  • Please practice this pose with an empty stomach and bowel .