Feathered Peacock Pose

Instructions

1. 1Place your forearms shoulder-width apart on the mat, pressing the entire forearm and palm down evenly.
2. 2Tuck your toes and lift your hips into a Dolphin pose, walking your feet closer to your elbows.
3. 3Engage your core and shoulders firmly, then lift one leg high and use a controlled kick or step to bring both legs up.
4. 4Stack your hips directly over your shoulders and press the forearms actively into the mat to prevent collapsing.
5. 5Point the toes, firm the inner thighs together, and lengthen through the crown of the head toward the floor.
6. 6Hold for 5-10 breaths, maintaining steady breath and an engaged bandha throughout.
7. 7Lower one leg at a time with control, returning to Dolphin or Child's Pose.

Contraindications & precautions

• ⚠Shoulder injuries or rotator cuff tears — the full compression of the joint in this inversion can worsen the condition significantly.
• ⚠High blood pressure or glaucoma — sustained inversions increase intracranial and intraocular pressure and should be avoided.
• ⚠Recent neck injuries or cervical disc issues — the weight-bearing angle of the cervical spine in this pose can aggravate the condition.