March 2011 Newsletter - Illinois

(my-yer-ahs-anna)

Mayura = peacock

Peacock Pose is often a dreaded arm balance; it can be a vulnerable place for those with weak wrists or sensitive stomachs. However, the experience is liberating once you obtain the full expression of peacock for the first time.

How to achieve Mayurasana:
Begin by kneeling on the floor with your hips resting on your heels. Spread your knees wide, lean forward, and press your palms on the floor with your fingers turned back toward your torso (thumbs pointing out toward the sides of the room).

Bend your elbows slightly while you press the pinky sides of your hands and your forearms together. Continue to bend your elbows until they're at a 90 degree angle. (Women: at this point, don't be shy about pressing your chest forward and nestling your forearms a little lower on your belly.)

Lean the front of your torso onto the backs of your triceps and press your elbows deep into your engaged belly at or below your belly button.

Strengthen your belly against your elbows. Lower your forehead toward the floor, then work on squeezing your legs together as you straighten your knees and stretch your legs out behind your torso.

Hold peacock for about 10 seconds for your first few sets. Work on increasing to 30 seconds as you gain more experience with the posture.

Give peacock a try when you're looking for a true challenge to be followed by immense reward.