 In Pincha Mayurasana ("feathered peacock", aka forearm stand), it is common for teachers to instruct new students to place a strap around the elbows and a block between the hands in order to keep the elbows from sliding wider than shoulder-width and the hands from sliding toward each other (see image, right). However, this set-up significantly reduces the range of motion of the shoulders and necessarily forces more of a backbend into the posture, even for more advanced students. This is all fine and good provided that the student has developed enough flexibility in their thoracic spine and the ability to stabilize their lumbar spine (by contracting the pelvic floor and the transversus abdominis). However, allowing the arms to turn inward slightly, which is a very natural action from a biomechanical perspective, will decrease stress at the shoulder joints, increase range of motion at the shoulder joints, and enable the posture to be more vertical with less backbend. Check out the video below for more of an explanation, as well as a demonstration from one of the ASFYT-3 classes.
7 Comments
Bhadra
9/7/2015 06:51:39 pm
Thanks Jason for this video clip! Much appreciation information.
Eugenia
9/10/2015 06:11:44 am
bit why teach Pyncha Mayurasana to a beginner? Hi Eugenia - thanks for stopping by. I wouldn't teach this posture to a brand new beginner. However, when the student is ready to start working on it, I would make sure not to use the props in a way that severely restricts the range of motion at their shoulder joints (as illustrated in the video). Over time, as they developed strength in the posture, more flexibility in their shoulders and spine, and excellent core support I'd potentially introduce the option to work with their forearms parallel to each other. I LOVE this suggestion Jason for beginners...tho yes to Eugenia's point never saw this pose as a "beginner" pose, tho it was often tossed into a vinyasa flow when i studied at Jivamukti long ago, tho using the wall, and i liked it so i practiced it regularly until i gained the flexibility and strength to do without the wall. In my Iyengar period this propping you show is what would be done and it caused the pose to be very difficult for the reasons you state. Even my headstand (the one with forearms to earth vs. hands clasped behind head) was challenging too for the same reason...and i was always corrected about my creeping elbows toward the midline vs. parallel. Despite all the correcting I still practice the pose. I find it enlivening and energizing. But to this day indeed i put forearms to floor, then i bring fanned hands towards median line and press thumb tips together. For me that works as a "compromise", sort of like your block with your thumbs up on them, and doesn't overstrain my shoulders nor an over-arch in a backbend, unless i choose to do so. I was taught ages ago that the gaze for the pose is more forward vs. down to the floor and that becomes inevitable if you do bring feet towards head, right, to counter-balance? Feel free to share your thoughts/learnings Jason! and thank you for posting these good thoughtful videos! Hey Liza - thanks for you comments. With regard to the gaze, I like to cue students to look straight down at the floor, between the forearms, as I feel that there is a strong tendency to hyper extend the neck in this posture. I also cue the gaze toward the floor in low cobra for this reason, and ask students to emphasize looking forward with the chest instead, to encourage thoracic extension.
Johanna
9/18/2018 09:10:44 am
Thank you fo this great video, But I did not understand why the arms naturally medially rotate? And is it the same then inward rotation? Your comment will be posted after it is approved.
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