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.
Active stretching teaches you muscle control to not only improve flexibility but also body awareness. You'll learn how to adjust postures for better feel as well as more control through a broader range of motion.
Standing exercises for low back pain plus anatomy that can affect the low back and how to use that anatomical understanding.
Experience your body (and understand it) with sensational yoga poses.
Is it a bad idea to heel strike while barefoot running? What are the possible benefits of heel striking? When should you not heel strike?
These yoga poses for abs work on the abdominal muscles (and hips) in both standing positions and seated positions.
Sensational yoga poses, lessons to help you enjoy the experience of your body.
Here are the Ashtanga Standing Pose Vinyassas, with inhale movements highlighted in red.
These seated yoga poses have been organized into a rough routine and include lotus, virasana, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
In this preparation for compass pose use your arms to pull your leg towards you for a seated hamstring stretch. To modify, use a strap.
Single joint hip flexors include iliacus, pectineus, obturators, gemelli and gluteus minimus. Use them to help improve your forward bends.
Sensational Yoga ebooks and videos are designed to help you experience your body while focusing on specific poses, actions or parts of the body.
Extreme stability teaches you how to work from the ground up when creating stability, whether you are doing poses on your hands or your feet (or some combination of both).
The working towards wheel pose ebook teaches you basic body first so that you can feel and control your spine, hips and shoulders, so that working towards difficult poses (in this case wheel pose) is easier.
The Muscle control for better flexibility ebook teaches you simple muscle activation techniques that can make it easier to improve your flexibility. Techniques focus on forward and back bending the hips but can be applied to other movements also.
Building up on the material for part 1, Yoga for Beginners 2 teaches you how to make your body stable for a slightly different experience of your hips and shoulders.
Video: This set of simple hip control exercises help you to stabilize the hip joint and control it. You may find these exercises help you improve hamstring and hip flexor strength and flexibility.
One approach to learning yoga is to simply practice yoga poses. The approach in Yoga For Beginners 1 is to help you to learn to feel your body while doing yoga poses.
Some of the exercises in Balance Basics includes learning to balance on the fronts of your feet as well as on one foot using weight shifting exercises. It also includes exercises for crow pose. I've included videos based on the balanace exercises in the book on this page.
Motor control is the ability to control muscle tissue. The compliment to it is sensitivity, the ability to feel tension in muscle and connective tissue. Both can be learned and improved. Both are functions of the brain.