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Pincha Mayurasana, also known as the Feathered Peacock pose, is a forearm stand, and just like a peacock that spans its feather out, this asana is no doubt a showy and beautiful pose that requires patience and skill to perfect. You become more stable with the forearm stand than the handstand because the forearms offer a broader foundation. Keep in mind that the prerequisites are openness and strength and can, therefore, be quite challenging. No matter how long it takes, you have to take time to ease out this particular pose.

How to do Pincha Mayurasana?

• Pincha Mayurasana starts by facing the wall when you lie down on your stomach. You have to bend the elbows gently to bring them directly under the shoulders and the palms together.
• By lifting the hips, you have to walk as closely as you can get.
• Try to raise the right leg as much as possible, and also the other leg off the floor. This action will help push the lower body off the floor, allowing the feet to touch the wall.
• Try to stay in this pose for a few seconds, and keep the head off the floor to ensure that the shoulders are away from the ears.
• As you lift the gaze, you have to touch your thumbs to the third eye. Your feet may stay perpendicular or touch the wall.
• Try to breathe slowly and deeply, and stay in this particular pose until you are comfortable. In the end, release the pose in the same way you got into it.

Mayurasana benefits

It is essential that your necessary yoga foundations be vital to utilize this particular pose in practice. Once you start practicing Pincha Mayurasana, the work keeps on coming to you. The following are some of the Mayurasana benefits.

• Improved balance

There is no doubt that this posture is quite challenging, and it requires concentration and focuses on staying up. The pose can be stabilized with the tiny muscles that we can access without much thought. When we utilize those muscles, we can procure more balance in all the areas of our life.

• Upper back strength

The Feathered Peacock pose can strengthen the shoulders and also the upper back muscles. When you hold this posture, you already start to feel the work happening. With proper guidance and alignment, your upper back can be substantial.

• Calming the mind

You can combat depression and relieve stress when you turn upside down. This brings fresh blood to your brain and energizes your body. There is no doubt that Pincha Mayurasana can leave us at peace and can decrease our stress.

• Igniting the side body

This pose requires a lot of muscular toning in the outer torso area. With the Pincha Mayurasana, the muscles between the ribs are actually activated in a big way. With these muscles’ help, we can lift out of the shoulders and arms and have a stable upside-down stance.

Bottom Line

When the peacock opens its feathers and dances in its fullest form, it is a pleasant scene. A yogi looks like a feathered peacock in the Feathered Peacock pose because all of the weight is transferred on the forearms, and one can get a nice stretch. The stretch also helps to exercise the neck, back, shoulders, arms, and abdomen while calming the nerves and mind that are helpful to keep focus.

Welcome to the topic “Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana).”

You can have a set of health issues when you sit all day long, and this includes hunched shoulders, back pain, spinal problems, and various other problems that can have a negative influence on our physical and mental health. There is no doubt that stretching and physical movements can be significant counteragents to a sedentary lifestyle.

The Extended Hand-To-Big-Toe Pose or Utthita Hasta Padangusthasana is known to be a timeless science of stretching, refreshing, and strengthening our body while calming our mind to navigate the day positively. Therefore, one can realize profound serenity by dwelling in the practice of this yoga pose.

Extended Hand-to-big-to pose instructions

• One can start this pose in the standing position with the feet being close together. The next step is to bring the knee up towards the belly.
• Clasp on your big toe between the thumb, the index, and the middle fingers by reaching inside the left thigh with the left arm. The front thigh muscles of the standing leg must be firm to keep them engaged.
• By straightening the knee as much as possible, extend the left leg forward without letting go of your toe. The pose can be ended if you feel that you are not steady enough. A strap can also be tied under the sole of the feet to hold it.
• While still in the holding position to the toe, swing the left leg to the side. Put the right arm on the waist, hold this position for some time, and repeat it with your other leg.

Benefits of Utthita Hasta Padangusthasana

Whether you practice this pose with or without any modification, you will surely reap several benefits of the Extended Hand-to-big-toe pose.

• Offers stretch to hamstring and hips

Those people have difficulty walking or bending their knees because of the tight hamstrings and hips; the Utthita Hasta Padangusthasana is a solution to their problem. This pose tends to stretch the hamstring and hips, resulting in less injury to the body areas and greater flexibility.

• It is suitable for adductors

The adductors in the body are essential for the flexion and rotation of the femur present at the hip joint, rotation of the knee, and adduction of the thigh. By practicing the Extended Hand-to-big-toe pose, the adductors are stretched, leading them to function at an optimal level.

• It improves focus

Focus is considered a gateway of human thinking, including our memory, perception, learning, problem-solving, and decision-making. The Extended hand-to-big-toe pose is one of the natural methods to improve concentration levels and focus and reap various other benefits.

• It relieves indigestion

The food that we put inside our belly, the inactive lifestyles, and the weather conditions contribute to indigestion issues. When you stand in the Utthita Hasta Padangusthasana, you will feel happy by experiencing that your digestive system is moving.

• Keep legs and feet healthy

It is crucial to have strong legs and feet, and to stand in this particular posture for around 20-30 seconds can do wonders for your legs and feet. Therefore, it is possible to strengthen your legs and feet with the Extended hand-to-big-toe pose.

Bottom Line

Utthita Hasta Padangusthasana is an excellent standing pose that is being practiced in almost all modern yoga forms. The requirement of Padangusthasana for the yogi is to engage the core and the majority of the body’s muscles, which is why this pose is very beneficial.

Also Read: Crane (Crow) Pose (Bakasana)