Mayurasana is a challenge if you are slick with sweat.
You balance with your belly resting on your elbows in this arm balance yoga pose. However, if you are sweaty it is easy for your elbows to move apart and your belly to slide down between your arms.
Make sure that you dry yourself of, or use a towel or dry tee shirt between your elbows and belly when doing this pose.
The initial set up for mayurasana is to kneel with your hands pointing backwards between your knees. Have your hands as close as possible to each other. Likewise your elbows.
Move your feet back and straighten your knees as you position your belly on your elbows.
Even without lifting your feet you may find that this position "stimulates" your abdomen.
And actually that is one of the main therapeutic uses of this pose. It stimulates the gastric fire.
It is one of a series of poses that can be used in the treatment of colitis (inflammation or ulceration of the large intestine.)
To get your feet off of the floor you have to balance. And to balance you have to have as much of your body in front of your hands (which are your balance point) as behind your hands. Generally this means that in order to lift your feet you have to move your body forwards. Since your belly is on your elbows this means that you have to move your elbows forwards as well.
In the pictures below you can see that with my feet lifted the angle of my forearms is steeper. My elbows are more forwards.
Lengthen your neck as you do as your reach forwards. It may add a tiny little bit of leverage.
If you can't get forwards enough to get your feet off of the floor then bend your knees. This shifts your center of gravity further back. As a result, lifting my legs with my knees bent my forearms can be almost vertical.
For extra fun and excitement in this yoga pose, lift your legs higher. Your chin will come closer to the floor as a result.
This isn't a requirement of the pose. Some people will be happy just to balance, but it does show an extra degree of control and it's kind of fun too.
Plus, you may be able to get your forearms more vertical.
And what's a peacock if it doesn't strutt it's stuff!!!
I also talk about Mayurasana in Balance Basics.
The seated get up is a way of getting into the one legged squat from a seated position. Even if you aren't interested in one leg squats this video does include tips on stabilizing the knees (at about the 5 minute mark.) Usual muscle activations for knee stability might include the quads, the hamstrings or any of the glutes. This looks at another set of muscles all together. If you like the video or find it helpful, please do share it! Thanks!
Some tips for learning how to do deep squats (without weight). The first tip is on how to stay balanced while squatting.
How do you learn the body weight safely? How do you work towards this pose even if you aren't sure if you are capable of doing it.
Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.
Scapular stabilization becomes a little bit harder when working agains the weight of the body. It can be easier to learn if you gradually increase the amount of body weight the scapular stabilizer muscles are working againsts..
Some hip flexor strengthening exercises.
These yoga poses can be used as arm strengthening exercises.
Turn yoga poses into leg strengthening exercises using floor pressing actions, leverage and friction.
One way of finding and fixing hip problems is to do standing hip strengthening exercises while balancing on one leg.
Knee anatomy for yoga teachers looks at the bones and muscles that comprise the back of the knee in simple terms.
Working towards a kneeling quadriceps stretch you first need to be able to kneel. If you have difficulty kneeling, you may find it helps to activate your quadriceps.
When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.
Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.
What are the benefits of the Dance of Shiva? Arm strength and balance, learning to learn and improving creativity.
This yoga routine video is designed to help you strengthen your arms and legs via the use of friction and pressure. It also teaches you how to become more aware of your body.
The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.
To improve the resiliency of your knees it can help to exercise them in a variety of positions. The following yoga poses can be used as knee strengthening exercises. The trick is to activate your knees while doing them.
Learn to consciously control your quads and hip flexors with Conscious Muscle Control: Quads and Superficial Hip Flexors. This downloadable video course teaches you how to feel and activate your quadriceps (the vastus muscles) as well as the rectus femoris, tensor fascae latae and sartorius muscles.
For any calf stretch you have to bend your ankle forwards to stretch the soleus and/or gastrocnemius. How you bend the ankle forwards can make the stretch more or less effective.
Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.