Senior Iyengar Yoga Teacher Kathy Cook demonstrate a Yoga pose

Upper Arm and Shoulder Mobility–Pincha Mayurasana–Iyengar Yoga with Kathy Cook

Pincha Mayurasana Preparations and Variations

Today, we will focus on improving upper arm and shoulder mobility as we progress towards Pincha Mayurasana. In order to achieve this, it is important to establish and maintain stability.

Pincha Mayurasana is an inversion and a beginner-level backbend. It will help you develop the ability to see things from a different perspective. As you practice, try using alternate legs to kick up. With time, this will become easier as your body and brain become more familiar with the movements.

If you have any shoulder impingement, take it slow and focus on warming up with opening preparations at your own pace.

This sequence includes:

Dandasana / chair

Adho Mukha Svanasana

Repeat w/ Pinchya Mayurasana arms

Repeat w/ different hand positions

Adho Mukha Vrksasana

Chatuspadasana

Bharadvajasana

Pascimottasana

Savasana