upside down

October 2019 Pose of the Month: Pincha Mayurasana or Feathered Peacock Pose

Happy October, yogis!

Our October 2019 POTM is Pincha Mayurasana. You may know Pincha Mayurasana or Feathered Peacock Pose by one of its common aliases: Forearm Stand or Elbow Balance.

Forearm stand is an advanced pose that opens your shoulders for backbends; builds arm strength for more-advanced arm balances; adds an uplifting quality to your spirit and practice and deeply connects to the entire abdominal sheath.

Here’s how:

Bring your mat over to a wall.

1 Come to your hands and knees facing the wall. Your fingertips should be pretty close to the wall. (An inch or two away is good. This is so when you kick up and your heels are on the wall, your spine is as vertical as possible).

2 Bend your elbows to bring your forearms and palms flat against the floor. Your upper arms should be perpendicular to the forearms. Your gaze should be down on your mat throughout this posture. 

3 Curl your toes under and lift your hips to come into a Downward Facing Dog (Adho Mukha Svanasana) position with your legs. This position is sometimes called Dolphin (Ardha Pincha Mayurasana).

4 Walk your feet in toward your elbows as much as possible. Ideally, your hips will come over your shoulders.

5 Lift your dominant leg (the one you like to lead with) to a Down-Dog Split (Eka Pada Adho Mukha Svanasana) position. 

6 Exhale and bend the knee of the leg that is still on the floor. Swing your lifted leg for a little momentum as your bottom leg hops up. Try to land both heels softly on the wall. Note that the head stays up off the floor. Keep your gaze on the floor between your hands.

7 If you are able to get both legs up and invert fully, begin to work on engaging your core so you can remove your feet from the wall one at a time and balance independently. Remain in the pose one to five minutes, breathing slowly and deeply.

8 Take five breaths in balsana or child’s pose to counter.

Mindful Monday: Turn Yourself Upside Down 

Happy Monday, friends! Well — it’s getting real! Is it time to bust out our winter finery? Hats, gloves, scarves, winter coats? Yes. Yes, it is. 

As we are transitioning to colder weather and less daylight, it’s natural for our bodies to start to slow down. It’s a time for warmth and reflection as we wind down the year and prepare for the upcoming holiday season. 

With this natural tendency to hibernate, it’s so important to be mindful of our mental and emotional states. Many of us are susceptible to feeling the “blues” during this cold, darker season. 

Now more than ever a consistent yoga practice is crucial in keeping mind and body supple, happy and healthy.  A great pick me up is your inversion practice!

Dont think you have an inversion practice? Well. You definitely don’t have to balance on your head to invert. A simple child’s pose, legs up the wall, plow or standing forward fold can do the trick!

Yoga master B.K.S. Iyengar believes that inversions allow the body to purge impurities, which facilitates strength, firmness, calmness and clarity of mind.

Ayurveda promotes the regular practice of inversions based upon the theory that many of the impurities in our body are held in the lower abdominal area. When you invert the body and raise your feet above your head or have your head beneath your heart, you allow gravity to move these impurities towards the agni (fire), which is located in our digestive tract (just above lower abdomen). By allowing these impurities (which were previously stuck) to move to your agni (which will burn them off), you’ll be able to breathe deeper and improve your health.

The benefits of inverting are plentiful! Here are some of the main reasons to get upside down:

1. Glowing skin

Reversing gravity flushes fresh nutrients and oxygen to the face, stimulates the facial capillaries and hair follicles of the scalp, and helps remove visual signs of toxicity (including acne), giving your skin a natural “face lift” and healthy glow. It’s also great for overall circulation in your body. 

 I definitely walk out from a great YBD class feeling like I’ve gotten a great facial treatment! Have you? 

2. Natural anti-depressant

Inversions literally turn your frown upside down!  Flushing the adrenal glands stimulates the release of neurotransmitters and endorphins that allow you to immediately feel uplifted and can counteract depression, mood swings and seasonal affective disorder. 

Getting upside down makes you happy!

3. Boosts your brain

When the brain lacks a sufficient supply of blood, the body becomes slow and sluggish because the brain uses 25 percent of the body’s oxygen. Increasing blood flow nourishes brain cells with more oxygen resulting in improved concentration, memory and awareness. 

Shazam!

4. Aids digestion

When you invert your body you allow the stool that is moving from the ileocecal valve through the ascending colon to move with the force of gravity. The pressing of the stool against the intestinal walls also encourages movement and the pressure on the walls of the digestive tract stimulates a stronger peristalsis (muscle contractions that occur in your digestive tract).

Yoga helps you poop regularly!

5. Strengthen immunity 

Inversions help to stimulate lymphatic cleansing and drainage which clears toxins from the tissues and plays a vital role in improving the efficiency and effectiveness of the immune system. 

Yogis never (ok, rarely) get sick!

6.  Improves sleep 

A study conducted by LJ Nose found that EMG activity (a measure of muscle tension) declined by more than 35 percent within 10 seconds of inverting. Muscle tension can contribute to feelings of anxiety as well as insomnia so it’s important to flush it from your body. 

Inversions also stimulate the parasympathetic nervous system, producing feelings of relaxation and wellness, which also aids in reducing stress, tension and anxiety. 

Nothing beats a great night of sleep for a healthy, happy body. 

You guys, these are just a few of the endless inversion benefits! Get upside down to shift your perspective, improve back pain, give your heart a break and to have some fun!

Make it a great, upside down week, friends!