PINCHA MAYURASANA HOLLOW BACK
Vinyasa yoga sequence dedicated to PINCHA MAYURASANA in the HOLLOW BACK version, the balance on the forearms with the back hollow.
This inversion posture which requires strength and lightness is more accessible because the foundation of this posture, the forearms, provides a feeling of balance and stability and does not compress the neck and the body is quite close to the ground. The variant with one leg forward and the other back helps a lot to find the balance without any momentum thanks to the wall as we suggest here.
Its physical benefits are the strengthening of the shoulders, arms, trunk and back . It opens up the shoulders, neck, chest and abdomen and increases the flow of fluids to the brain.
Its energetic benefits are that it calms the brain and helps relieve anxiety and depression and the increased blood flow to the brain energizes and builds self-confidence. Working in balance increases concentration and attention.
Asanas come from two sources of inspiration: observation of animals, hence very often their names in relation to animals, and natural human postures.
The asana refers to a posture that can be maintained for a long time in stillness without discomfort for most of the time devoted fully to the practice of meditation.
For all of the more complex and less natural postures such as Pincha Mayurasana, their goals would be to strengthen and loosen all strained parts of the body in a posture taken during prolonged still meditation.
II.46 Sthira sukham asanam, Yoga-Sutra of Patanjali
"Firm and gentle is the posture"
The combination between firmness and softness consists in reaching a state in which each element retains its active principle without mixing, where each one balances and adjusts constantly in a constant relationship of forces.
VIRASANA on brick
- songs of OM
- Ujjayï breath
➞ SHOULDER OPENING brick between the hands + elbows bent at 90 ° and pressed towards each other
- raise and lower the elbows above the line of the shoulders keeping the arms at 90 ° 7x
4 LEGS PROTRACTION / RETRACTION OF SHOULDER BLADES 5x
- hold protraction + stretch leg one after another back
➞ LUNGE
PLANK ON FOREARM 5x
➞ SPHINX POSE
➞ SHOULDERS OPENING with brick hands + arms outstretched along the ears
- bend your elbows 90 °, raise the elbows, straighten the arms 5x
➞ SALABHASANA in variation with brick between the ankles 3x
- bend the knees at 90 °, raise the knees high, stretch the legs while keeping the knees high
➞ AMS knees bent + high heels
TADASANA
SURYA NAMASKARA C
- BHUJANGASANA / AMS 3 LEGS bent leg, heel to butt + hips squared / TIGER CRAW / ARDHA HANUMANASANA
Access the annotated class sequence with posture images and join the community of teachers!