Yoga Pose Cards
Yoga Pose Cards Print out and use for sequence design or for training purposes.
yoga positions - Pincha Mayurasana
Translation: Feathered Peacock Pose
From a seated position on the knees such as Child Pose (Balasana)
place the forearms on the mat. Raise the heels up and move the toes forward.
Straighten the legs like in Downward dog but having the forearms on the mat.
Walk the legs forward then spring up with one leg allowing the other leg to
Align the feet over the head. Straighten the legs. Tuck the tailbone in for
pelvic stability and raise the navel back for abdominal stability.
Leave room for breathing. Engaging the abdominal too much or straining in the
posture can restrict breathing. Try to engage the lower abdominal but slightly
higher relax so that the movement of the diaphragm can move more freely.
Push down though the arms so that deep shoulder muscles are engaged and a
lift occurs. This should also be done in the handstand. It allows more space and
reduces any compression in the joint.
The complicated firing of the nerves needed to maintain balance in the
body during breathing exercises the mind as well. Breathing causes a
continual change in the bodies shape. In the elements it is said that "the
air is light yet it moves the earth and water". It really is the internal
earth that draws the air in.
Muscles in the arms and shoulders are toned and strengthened. These
include the deltoid group, triceps, a little biceps the Trapezius Muscles
(Middle and lower), Rhomboids and Latissimus Dorsi. Shoulder elevation
also involves glenohumeral movement in combination with scapulothoracic
movement and thoracic extension.