Pincha Mayurasana Prep (Dolphin)
Learned: Appendix Only
See Manual Pages: A-114
Where this can show up in class: Namaskars, Peak Pada, Connecting Vinyasa
This pose can be done in the following orientations: Standing. It is an inversion
This pose contains the following overall actions: Forward Fold.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Pit of belly Tailbone Spine |
Arms Feet Spine (and down) |
Tailbone Heels (even if not on the floor) Elbows (push down & forward a little bit) |
Core (squeeze) Inner thighs Legs and arms (pull towards each other) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Knees bent Knees down Fingers turned out Wedge under hands |
Pincha Mayurasana Adho Mukha Svanasana Sirsasana Pincha Prep |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Hip flexion Ankle dorsiflexion |
Hamstrings |
Quads Core Shoulders Lats Serratus |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Cervical Extension or forehead on ground | Keep head neutral (ears and biceps line up) |
| Tight hamstrings, making a more rounded back | Bend knees |
| Elbows overly wide | Use Ananda Balasana arms/hand placement |
| Tight calf or achilles (can't get feet to floor) | Bend knees |
| Rounded upper back | Bend knees then push hips back |
| Pelvis not neutral | Bring to neutral or even anterior tilt (w/ bent knees) for hamstring belly stretch |
| Feet not hip distance | |