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Pincha Mayurasana


I have really tight shoulders, lower back, and hamstring. Hence, when I tried to hop up, I ended up going into a backbend and my ribs flaring open. When I am in Ardha Pincha Mayurasana, I have trouble rounding my back too. So, during the week, I did Marjaryasana and Bitilasana when I wake up. I also did this shoulder stretch which involves the following steps:

  1. Kneeling in front of your bed/chair
  2. Place your elbow on the edge of your bed/chair
  3. Ensure that there is still space for you to fold forward and have your head/

    ears beside your triceps

  4. Forearms should be perpendicular to the chair (think Pincha)
  5. Alternate between Cat and Cow spine
  6. Repeat a few times

To progress,

  1. Kneel in front of a wall with your back facing the wall
  2. Inhale, reach your arms up, triceps by your ears
  3. Bend your elbows into 90 degrees and aim to have your palms on the wall

    (you might need to reposition your kneeling stance)

  4. Hold it for a couple of breaths

Lastly, get into Ardha Pincha Mayurasana,

  1. Protract shoulder blades (you should be able to round your back or feel that you are able to do so)
  2. Bring your chest towards thigh

This series of stretches is what I did for the entire week and it helped to open up my shoulders and helped me to get the idea of tucking my ribs as I kick up into Pincha.

200 Hour YTT Feb-May’21