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.
Your iphone needs power in order to sense your touch. Proprioception needs muscle activity in order to sense your body.
Some simple exercises so that you can work towards the pistol squat gradually.
Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.
This sequence of seated yoga poses includes lotus and virasana variations, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
These hip flexor stretches open up the fronts of the hips and can be used as a preparation for front to back splits. Bent knee hip stretches can be used to focus on rectus fermoris.
Strengthen your hands, your arms, glutes and hamstrings with these standing forward bend variations.
The small actions in this standing psoas stretch can be used to stretch both the upper and lower fibers of the psoas muscle.
Variations of the standing psoas stretch that use the same basic actions.
Here's a break down of the steps of Ashtanga Yoga Surya Namaskar A to make this sun salutation easier to learn and remember.
A reclining psoas stretch I learned from a Richard Freeman Workshop. The better you understand your anatomy the easier it is to work on your body effectively.
The hip stretches included on this page can be used to stretch and improve flexibility of the hip flexors, hip extensors, adductors and abductors.
Friction and pressure are two simple techniques that I use to help my students get stronger and more flexible. These simple techniques also offer a roadway into not only learning how to activate your muscles, but getting a feel for them and your body. Three challenging yoga poses that I use these techniques in are chaturanga, front splits and side splits. While they might not help you get all the way down into the splits, they'll help you feel stronger, and more integrated as you work towards them. And because I've got to pay for my daughters schooling this week, I'm offering a discount on the frictional muscle control videos. (First 100 people only can save over 30%).
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.
Here are the Ashtanga Standing Pose Vinyassas, with inhale movements highlighted in red.
Single joint hip flexors include iliacus, pectineus, obturators, gemelli and gluteus minimus. Use them to help improve your forward bends.
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.