Pincha Mayurasana – Feathered Peacock Pose, Forearm Stand

Pincha Mayurasana – Feathered Peacock Pose, Forearm Stand


Pincha Mayurasana is derived from the combination of the Sanskrit words Pincha(feather), Mayura(peacock), and asana (posture or pose). It is called as Feathered Peacock Pose or Forearm Stand in English.

Preparatory poses for Pincha Mayurasana Adho MukhaS hvanasana and Handstand; and the follow-up poses are Adho Mukha Shvanasana, Handstand, Janu sirsasana and Gomukhasana.

The Forearm Stand offers more stability than Handstand due to the larger foundation of the forearms. To master in this pose, you have to overcome the fear of falling. And it requires the coordination between the strength and balance.

Steps Involved:

  1. Start with forming the Dolphin Pose.
  2. For beginners, Lets learn with the help of wall.
  3. Place your fingertips a few inches away from the wall.
  4. Make sure the alignment of your elbows and palms are placed shoulder distance apart.
  5. Forearms should be parallel
  6. Forward the gaze between your hands.
  7. Slowly walk by your feet as much as you can.
  8. Bend your knees as much as can.
  9. Remember that you have to stack the hips over your shoulders. So, Prepare for it.
  10. Keep your core engaged
  11. To support your back body, gently draw the shoulder blades into the back.
  12. Breathing should be normal.
  13. Now slowly extend your right leg up into the air.(you can press
  14. Down firmly into your elbows to rise up).
  15. Try to come up onto the ball of the left foot.
  16. Stay balanced.
  17. Try to Keep hugging your elbows in toward the midline of the body
  18. Now reach out through the ball of your right foot.
  19. Shift your body weight slightly forward by taking a bend in your left knee.
  20. Make a gentle hop with the left foot to bring the left leg up to meet your right.
  21. Squeeze your legs together.
  22. Now energetically extend the balls of your feet upwards.
  23. Now push down strongly through your elbows and forearms.
  24. Draw the low ribs in, gently.
  25. Lengthen the tailbone toward your heels.
  26. Hold in this position for few seconds.
  27. Exit this pose by slowly release your legs to the ground (one at a time). And come back to the Child’s pose.


  • Opens the backbends and shoulders.
  • Energizes and vitalizes the body.
  • Increases the balance and proprioception.
  • Helps to improve the overall blood circulation.
  • Gives good stretches at Neck, Thorax, Navel and Shoulder.
  • Increases the arm strength and arm balances.
  • Strengthens the arms, core, back and shoulders.
  • Stretches the chest and shoulders.
  • Improves the balance.
  • Stimulates the internal organs.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Neck injuries
  • Elbow injuries
  • High blood pressure
  • Spinal injuries
  • Shoulder injuries

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.