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Restorative yoga poses and hatha yoga stretches

English name: Peacock Feather Pose
Sanskrit name: PinchaMayurasana

Difficulty level: Intermediate

Technique

1. kneel on the ground.
2. Place the forearms on the floor, hands shoulder width apart, arms parallel.
3. Lift the hips and straighten the legs, raise the head to face the ground.
4. walk the legs in as close to the arms as possible, trying to make the back vertical. This is the first position.
5. Raise one leg in the air above the hips.
6. With the other leg, jump the legs and hips into a vertical alignment with the back - keeping the back straight.
7. Hold the pose for 1 minute or as long as possible.

Breathing

• Breathe normally in the final position.

Benefits

• Anatomical - Strengthens the arms, shoulders and the entire back. Increases balance.
• Mental - Increases focus and concentrations. Increases blood flow to the brain stimulating the pituitary gland increasing mental clarity and mood.

Notes

• The final position requires a great deal of strength. Hold the first position until the shoulders and back are strengthened.
• If it is not possible to balance in the final position, the wall can be used to support the feet.