The word “pincha” is derived from a Sanskrit word meaning “feather”, “mayura” meaning “peacock” and “asana” meaning “posture” or “seat”.

Steps To Be Followed:

• Lie down on your chest, get your legs together and your palms beside your chest.
• Come up on your palms and heels, lift your hips up keeping your legs straight and look down to your knees.
• Now place your forearms on the mat such that they are parallel to each other.
• Walk forward with your feet.
• Now take your right foot of the mat, bend your right knee and slowly lift your leg up towards the ceiling.
• Lift your left leg also up towards the ceiling.
• Your legs, back and neck should be in the same line and your head off the mat between your forearms.

Benefits:

• It helps in stretching muscles of legs, back, neck and abdomen.
• It helps in strengthening arms, back and shoulders.
• It helps in improving concentration.
• It helps to relieve stress and depression.

Contra-Indications:

Back injury, Shoulder injury, Neck injury, Headache, Hypertension, Cardiovascular diseases, menstruation.

Disclaimer:- Please practice under the supervision of Yoga Teacher/ Yoga expert