One of the most popular poses in yoga Mayurasana, still known as a pose of a peacock is considered. It is rather difficult in performance, but makes salutary impact on an organism in general and the systems of internals in particular. In this article contraindications to performance of this pose, technology of performance and various variations of an asana, anatomy of muscular and articulate work of a body will be considered.
Mayurasana's anatomy: work of muscle and joints
The pose of a peacock demands bending of a backbone, extension of cervical vertebras, data of shovels. Load of carpal joints increases, the supination of forearms and bending of elbows is carried out, shoulder joints are given on a short distance to the case. The lower extremities are bent in a basin and knee joints, feet are bent in soles and develop inside.
It is important! If you suffered a wrist injury recently, before Mayurasana's performance tighten it elastic bandage. Bandage will undertake a part of loading and will prevent repeated traumatizing.
Muscular work begins with muscles of the head, deltas, muscles of chest group. Bicepses, instep supports of forearms, carpal sinews and muscles are involved in the movement. The triceps makes a stabilizing effect on elbow joints, the femoral, buttock and bringing muscles are responsible for rotation and disclosure of coxofemoral joints. The movement of feet is regulated by kambalovidny muscles.
In what advantage of an asana
This practice has the most favorable effect on internals of the lower part of the case and a small pelvis.
- It stimulates metabolism, promotes removal of slags and toxins, accelerates disposal of fat deposits.
- Weakens allergic manifestations.
- Normalizes work of intestines, eliminates locks, spasmodic intestines pains.
- Cleans integuments, eliminates pustulous rash.
- Stimulates blood circulation in a liver and a spleen, promotes clarification of a liver and urinary tract.
- Strengthens backbone muscles stabilizers, eliminates pains in cervical and its chest departments.
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Contraindications and precautionary measures
Despite advantage of the considered asana, its performance it is considered considerable load of an organism and it is not allowed at the following states:
- pregnancy and critical days at women;
- the phase of exacerbation of chronic diseases of digestive tract, such as stomach ulcer, duodenit, colitis, intestines hernias;
- the period of postoperative restoration (surgery on internals, joints);
- liver diseases, such as cirrhosis, gepatoz.
That the traumatism when performing this asana was minimum, adhere to such principles:
- avoid tension in a neck in a final position of an asana;
- before falling to an asana, execute a warm-up complex for a warming up of muscles and joints;
- you look strictly before yourself — do not try to talk or rotate the head during this loading;
- if you felt discomfort during deduction of a pose, smoothly leave it and dare to have a rest;
- you hold elbows and shoulders densely pressed to the case to avoid their dislocations.
Whether you know? The record on the longest performance of asanas of yoga was set by the thirty-year-old female resident of India by name Kavitkh Bkharanidaran. In December, 2017 it held on more than 130 hours, continuously carrying out yogichesky poses, and beat thereby result of the previous champion which was 103 hours.
How to prepare the body: exercises for beginners
It was easy to execute an asana, it is necessary to undergo a set of exercises preparing a body for serious and unusual loading.
Lock
Raise hands over the head, clasp elbows with palms of opposite hands. Smoothly incline the case forward, being bent in the lower part of a stomach. Lower hands most close to a floor. Begin to be shaken carefully here and there, crossing from one foot on another.
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Dog
Open hands and put them palms on a floor before yourself. Displace the center of gravity on a front part of feet, palms stretch on a floor before yourself as far as it is possible. Do exercise on an exhalation, tightening the lower part of a press in the case, to a backbone.
Cat
Accept a pose on all fours, place palms on width of 55-60 cm. Inhale, smoothly bend hands in elbows and carry by a thorax clockwise down. Slowly exhale and on an exhalation round a back, continuing movement in a circle up.
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Dolphin
Accept a knee and elbow pose, then serially extend legs behind yourself and rest their toes against a floor. Leaning on forearms and fingers of feet, begin to lift a basin. Keep the case and legs equal, walk forearms on a floor closer to feet. On an exhalation tighten the central part of a press in the case.
It is important! If you feel that you are not ready to performance of a pose of a peacock yet, ask your partner to substitute you under toes of feet the supporting blocks. So you will be able to experience this asana and to strengthen a body for its full performance.
Technology of performance
That performance of an asana brought you only benefit, follow the following instructions:
- Sit down on knees on a firm plain surface.
- Turn palms inside up, connect them little fingers with each other.
- Rest the put palms against a floor so that fingers were directed to knees.
- Slightly bend hands, shift forearms as it is possible closer. Be reluctant elbows slightly below than a diaphragm, and a breast lay down on the lower part of shoulders.
- Forehead lean against a floor. Serially make a start toes from a floor, lift at first one, then another legs. Connect legs and delay them on weight.
- Tear off the head from a floor, be extended all over so that it formed a straight line.
- Hold this pose not less than one minute.
- For an exit from a pose rest against a floor at first toes, and then a forehead. Tighten knees under the case, sit down on them and return to the previous pose.
Technology of performance of a pose of a peacock: video
The complicated options
Mayurasana is difficult in any performance. To complicate her in addition, try to tear off during performance from a floor at the same time both legs. If this option for you is rather simple, remove a head emphasis about a floor and raise the head and legs at the same time.
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More advanced option of an asana represents an emphasis on one hand and deduction of balance on it. Those who learned to maintain a pose within five minutes and more will suit an exit in Mayurasana from a lotus pose. In this case in air legs skreshchyonny together with the soles of feet developed outside rise.
Subtleties and secrets of performance
There are certain nuances which allow to achieve the best results from Mayurasana and to hold a pose during the long period of time:
- You watch that edges of palms on which you lean defended from each other at distance no more than 2 cm.
- During performance of a pose you breathe superficially, leaving in lungs the place for one more breath. It will remove stress from internals on which the emphasis is carried out.
- Carry out warm-up before each Mayurasana and alternate it to series of somersaults through the head that the organism got used to inclined situation.
- Not to hit the person against a floor at an inclination, put before yourself a low soft pillow — it will protect you from injuries.
- Carry out to Mayurasan at the very end of the training. Its performance before the turned poses as excess rush of blood to a brain and short-term faints is possible is forbidden.
- Hold a pose during that time on which you can hold the breath. If you plan to remain in Mayurasana for longer term, try not to overstrain back muscles.
Whether you know? The most elderly in the world the practicing yoga instructor the 97-year-old American by the name of Tao Lynch is considered. It founded the school in 1982 and since then goes worldwide, teaching bases of this art. Tao is engaged in yogichesky practicians more than 70 years.
Mayurasana is rather difficult, but popular pose of yoga which makes the stimulating and cleaning impact on an organism. It strengthens muscles stabilizers of a back and bicepses, promotes clarification of digestive organs and a secretory system. Carry out preparatory exercises and adhere to technology of performance of this asana that it brought you benefit.