Sanskrit: Ardha Pincha Mayurasana
ard-ha PIN-cha my-YUR-AH-sah-nah
Benefits
Strengthens shoulders and back
stretches hamstrings
Improves digestion
Calms mind, relieves fatigue
Standard Cues
Begin on all fours. Align your knees under your hips. Lower your elbows to the floor and align them underneath your shoulders, forearms parallel.
Tuck your toes under. Lift your knees from the floor with an exhale. Reach your tailbone up and back toward the sky behind you, straightening your legs. Align your head in between your upper arms.
Hold the pose and take slow, deep breaths.
Lower your knees to the floor with an exhale.
Modification
Bend your knees.
Short Cues and options
Draw lower ribs in
Draw shoulder blades onto upper back
Widen collarbones
Press forearms into floor
Precautionary Warnings
Avoid this pose if you have high blood pressure or shoulder or neck injury.