Ardha Pincha Mayurasana | Dolphin Pose

 Ardha Pincha Mayurasana


Sanskrit Name: Ardha Pincha Mayurasana (अर्द्ध पिंचा मयूरासन)

English Name: Dolphin Pose (Also known as Half Feathered Peacock Pose)

Type of Yoga: Ashtanga Yoga

Level of Yoga: Basic

Duration: As per your capability or 30 to 60 seconds

Target Area: Calves, Hamstrings, Arches of your feet, Shoulders

Strengthens: Arms, Legs

Ardha Pincha Mayurasana is such an asana which is helpful in encouraging the nervous system. Ardha Pincha Mayurasana is a very calming yet stimulating yoga pose that strengthens many parts of your body while improving flexibility. Let us take detailed information about Ardha Pincha Mayurasana through this article.

What Does It Mean By Ardha Pincha Mayurasana


What Does It Mean By Ardha Pincha Mayurasana?

Ardha Pincha Mayurasana is composed of four Sanskrit language words…

Where the first word is “Ardha (अर्द्ध)”, which means “Half”

The second word is “Pincha (पिंचा)” which means “Feathered”

And the third word is “Mayur (मयूर)”, which means “Peacock”

Finally, the fourth word is “Asana (आसन)”, which means “Yoga Pose”

This yoga pose is popularly known as the “Dolphin Pose”. Although, some individuals also call it the “Half Feathered Peacock Pose”, or the “Puppy Pose”. This posture in yoga is related to the “Adho Mukha Svanasana (अधो मुख श्वानासन) or Downward Facing Dog Pose”. The only difference is that in Ardha Pincha Mayurasana you have to rest your forearms on the ground, instead of your palms.

Preparatory Poses of Ardha Pincha Mayurasana:

Method of doing Ardha Pincha Mayurasana


Method of doing Ardha Pincha Mayurasana:

  • Start your yoga pose by getting on the hands and knees i.e. get into the table pose
  • From the table pose, lower your forearms to the ground, tuck your toes under as well as lift your hips upward and make the legs straight
  • Making sure the your shoulders and elbows are in the similar line
  • Free the neck by lifting the shoulders away from the ears
  • Spread your fingers wide apart and place your palms width apart with the same line to your shoulder
  • Press your forearms, palms and fingers into the ground, as well as press your hips back and up
  • Keep your spine long and straight, reaching high through your tailbone
  • Now keep your feet width apart to your hip’s with your toes facing forward
  • Then press your heels into the ground
  • You will feel a stretch in the back of your legs
  • Let your neck and head hang spontaneously from your shoulders; you can rest your forehead on the ground
  • Take 3 deep and long breaths when you hold your posture for about 30 to 60 seconds
  • To release the posture, bend your knees as well as lower your hips back to the Table pose, or you can come all the way to the child pose.

Beginner’s Tips


Beginner’s Tips:

This asana is of beginner’s level so you can try this of your own. However, if you face any complications while practicing this asana you can

Place a folded blanket under your elbows

You can also press the inner wrists to the ground firmly

If you face any complications even after following those steps, you might contact any yoga expert to practice this asana

Follow-Up Poses of Ardha Pincha Mayurasana:

Precautions to Ardha Pincha Mayurasana


Precautions to Ardha Pincha Mayurasana:

People who have experienced recurring or recent neck or shoulder injuries should refrain from attempting this yoga pose. Alternatively, they can proceed with caution under the guidance of a yoga expert.

You must confirm that the knees are somewhat bent when you practice Ardha Pincha Mayurasana

Those, who have a very frail back and/or core, they must avoid doing the dolphin pose

Individuals who experience very tight hamstrings while practicing this asana should bend their knees during practice

Benefits of Ardha Pincha Mayurasana


Benefits of Ardha Pincha Mayurasana:

  • This Yoga helps to calm down the mind and relieve stress or depression
  • Stretches the lower legs, hamstrings, and shoulders well
  • Strengthens hands and feet
  • Prevents osteoporosis by strengthening bones
  • Improve digestion by stimulating digestive organs
  • Fatigue, relief from the back pain, headache and sleep problem