Day 4 of #Blossomingyogis : Pincha Mayurasana ( or forearm stand)
This is a challenging pose, and before attempting it, you should have strenght in the upper body ( arms, shoulders, and core), and also a great balance. You also have to get used to be upside down.
You might not be able to do the full expression of the pose right now, and it’s completely ok. Here are some poses and modifications you can do to prepare for pincha mayurasana :
- Forearm plank (first picture): this pose will build strenght in your upper body.
Come to the floor on your knees, then place your forearms on the ground, shoulders wide apart. I don’t have a strap, but if you have one, I highly recommend using it to prevent your hands from doing a “triangle” shape. You can also place a block between your hands.
Straigthen your right leg, and place the ball of your feet on the ground, do the same with your other leg to form a straight line with your legs. You are now in forearm plank. Use your core to support your weight, your legs are engaged. Push your shoulder blades away, your arms should form an angle of 90° and your body is parralel to the floor. Stay in this pose for 5 breathes if you can, or return to child’s pose.
- Dolphin pose ( second picture) : Begin in the same position as for forearm plank, curl your toes under, lift your knees and push the ground away. Feet flat on the mat, or you can bend your knees if your hamstrings are tight. Imagine a weight in your bum, and press down with your palms.Since I can’t find my words to explain that, here is the explanation from yogajournal :
" Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins."
- Pincha Mayurasana preparation ( third picture) : For this pose, if you are a beginner, practice this with a wall behind you. If you have a strap, use one to keep your shoulders wide apart, or a block for the same reason.
From dolphin pose, walk your legs as close as possible to your hands, keeping a straight back. Lift your right leg up, and stay on the ball of your left foot. If you can, kick up a few cm from the gound, keeping the forearms at 90°.
- Pincha mayurasana : You kicked from picha prep. Try to keep your legs together if you manged to get up. Keep your core engaged, strong shoulders, arms and legs. Keep the shoulders away from the ears, and once again, you can use a block between your hands. Straight line from the shoulders to the feet. If you fall backward, touch the wall. Don’t let your back arch, but use your core to prevent an injury, and avoid the “banana back”. Try to balance away from the wall if you want, and come back to the ground. Don’t forget to breathe. You did it !!
Building enough strenght for pincha or any inversion requires times, and patience. Don’t be frustrated because you can’t do it right away, it’s normal. Practice, don’t rush into things, and enjoy the process. I hope this photoset helps you. Have fun !
Vietnamese photographer Thanh Ha Bui captured this incredible image in his parents’ back garden and, after spotting a line of super strong weaver ants marching across a branch, decided to test their legendary weightlifting skills. First experimenting with pieces of food and leaves, he eventually ended up with this incredible shot
(Source: hotspotmedia.co.uk, via charalanahzard)
Breakfast: fresh mango, dragonfruit and kiwi with some mint licorice yogi tea. Natural energy kick.
Beautiful sunset over the river tonight.
Having a mini vegan feast/ buffet for lunch at work… Sundried tomato/ garlic cous cous, Linda McCartney sausages, houmous, red onion and spinach whole grain sandwiches, organic baby toms, kiwi, orange.
One of the (very many) things my 200 hour yoga teacher training has taught me is to appreciate planks and down dogs for how much they truly work your entire body. I was inspired by that to put together this challenge. It uses different types of planks in increasing difficulty so you build strength and endurance.
As with any strength plan, if your goal is to have significant visual muscle definition or lose weight you HAVE to do cardio to get your heart rate up and burn fat as well as maintaining a healthy, balanced diet! I suggest doing this after your regular cardio or in the morning as an energizing wake up. If you need rest days take them! I didn’t plan any in these 30 days because you know your body best and can decide when you need them. I suggest 1-2 rest days per week!
For more at home, equipment free workout plans go here! :)
Good things about today = new yogi tea (lemon, dandelion, licorice), wedding fayre, new 35mm revuenon lens, falafel from the man in town. Also sunshine, cats, Tara stiles yoga session on my new mat. Yes yes.
Tasty lunch for work of wholewheat pasta, spinach, rocket, red pepper, chillies, garlic, paprika, chilli olive oil and savoury seeds. Followed by an orange and yogi tea, yay.
Bought a 35mm lens from eBay for a ridiculously cheap price, got a job rejection but then saw and applied for a job at a vets near my house, bought a cheap lovely purple yoga mat, ate lots of fruit, decided we’re going to a festival in August. Off to see our potential wedding venue on Saturday, followed by wedding fayre. Have rearranged driving lessons, filled my passport application form in, written three poems to enter into an international competition, eee. Off to get a good night’s sleep to wake early and do morning yoga with Tara Stiles.
Little lovely things.
Just made this amazing smoothie after my intense cardio workout, tastes so so fresh and amazing. Noms
Best home cooked food I’ve made for a while despite appearances: garlic/ cayenne/ chilli/ soy sauce marinated tofu/ baby corn/ mangetout/ spring onions with wholewheat noodles, followed by homemade blueberry pancakes and maple syrup.
Some photos I took of the starlings’ murmuration yesterday on my work home from work. Shoddy phone quality, unfortunately. I really should start carrying my DSLR and telephoto lens around with me.