Ardha Pincha Mayurasana (अर्ध पिंच मयूरासन)

Ardha Pincha Mayurasana (अर्ध पिंच मयूरासन), or Dolphin Pose, is a foundational yoga pose that serves as a powerful preparatory posture for inversions like Pincha Mayurasana (Forearm Stand) and Sirsasana (Headstand). The name comes from the Sanskrit words “ardha” (half), “pincha” (feathers), “mayura” (peacock), and “asana” (posture).

How to do Ardha Pincha Mayurasana

  1. Start in a Tabletop position:
     Begin on your hands and knees with your wrists under your shoulders and your knees under your hips.
  2. Lower to your forearms:
    Gently lower your elbows to the floor, placing them directly under your shoulders. You can either keep your forearms parallel to each other with your palms flat on the mat, or you can interlace your fingers. A yoga block can be placed between your hands to help keep the forearms parallel and prevent the elbows from splaying out.
  3. Tuck your toes and lift your hips:
     On an exhale, tuck your toes and lift your hips up and back, similar to a Downward-Facing Dog. Your body will form an inverted “”V”” shape.
  4. Walk your feet in:
    Walk your feet forward towards your elbows. The goal is to bring your hips over your shoulders, but don’t force it. It is more important to maintain a long spine and proper alignment than to get your heels to the floor. You can bend your knees if your hamstrings are tight.
  5. Engage and stabilize:
    Press firmly into your forearms and palms to lift your chest away from the floor and create space between your shoulder blades. Engage your core by drawing your navel toward your spine. Let your head hang freely, keeping your neck relaxed.
  6. Hold and release:
    Hold the pose for 5-10 breaths. To release, gently lower your knees back to the floor and rest in Child’s Pose.

Benefits of Ardha Pincha Mayurasana

  • Strengthens the upper body:
    Ardha Pincha Mayurasana builds strength in the arms, shoulders, and upper back. It is an excellent way to prepare the body for forearm balances and other inversions.
  • Stretches the lower body:
    The pose provides a deep stretch for the hamstrings, calves, and the arches of the feet.
  • Improves core stability:
    Engaging the abdominal muscles to stabilize the body helps to strengthen the core.
  • Increases circulation:
    As a mild inversion, it increases blood flow to the brain, which can help to calm the mind and relieve stress, fatigue, and mild depression.
  • Promotes spinal health:
    It helps to lengthen the spine, which can relieve back pain and improve posture.
  • Therapeutic effects:
    It is considered therapeutic for conditions like asthma, high blood pressure, and flat feet. It can also help relieve menstrual discomfort and symptoms of menopause.

Contraindications of Ardha Pincha Mayurasana

Avoid or modify this pose if you have:

  • Shoulder, neck, or back injuries:
     Individuals with pre-existing injuries in these areas should avoid the pose or practice with extreme caution and under the guidance of a qualified instructor.
  • High blood pressure or heart conditions:
     The inverted nature of the pose can affect blood pressure. Consult a doctor before practicing if you have these conditions.
  • Glaucoma or detached retina:
    The increased blood flow to the head can exacerbate these eye conditions.
  • Pregnancy:
    Pregnant women, especially in the later trimesters, should avoid this pose due to the pressure on the abdomen.
  • Menstruation:
    Some traditions advise against inversions during the first day or two of menstruation.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Muscles that strengthen:

  • Arms and Shoulders:
    Deltoids, triceps, biceps.
  • Back:
    Latissimus dorsi, rhomboids, trapezius.
  • Core:
    Abdominals (rectus abdominis, obliques) and hip flexors (psoas).

Muscles that stretch:

  • Back of the legs:
    Hamstrings, calves (gastrocnemius, soleus).
  • Shoulders and chest:
    Pectoralis muscles.
  • Spine:
    Entire length of the spine.