2019-05-01_Yoga_Journal

YOGAJOURNAL.COM 33

YOGAPEDIA

STAG-LEG

PINCHA MAYURASANA

AT THE WALL

For more support, set up a few

feet in front of a wall. Lift one leg

and press its big toe against the

wall. Reach your bottom leg away

from the floor, your shoulders up

toward your hips, and your chest

forward. Feeling feisty? Slowly tip

your toe away from the wall.

PINCHA PREP

WITH PROPS

As you lift one leg and bend its

knee, look forward. Bend your

bottom leg and lift its heel to draw

your hips up. The intention here is

not so much to be in a backbend

but to feel the leverage of the

top foot moving forward. This

propped variation will keep your

forearms parallel as you stack your

hips over your shoulders.

DOLPHIN WITH PROPS
If your forearms refuse to stay
parallel, belt them so you trap
the elbows at shoulder-distance.
Place a block between your inner
hands so the hands stay shoulder-
distance, too. As you rely on the
props and relax your neck, you'll
be liberated to work on elevating
your hips and drawing them back.

Peak Posture Modifications

Getting Into the Peak Pose

STAG-LEG PINCHA

MAYURASANA

You may need to take tiny

hops off your bottom foot, but

eventually—through practice—

you will be able to use core

strength to lift. Remember that if

the collarbones and the lips are

smiling, you are crushing this pose!

PINCHA PREP

Lift one leg and bend its knee,

looking forward. Vigorously lift

your inner shoulder blades toward

your hips. Bend your bottom leg

and lift its heel. Feel the leverage

of the top foot moving forward.

The core work you've done in the

sequence will keep your lower

back long and wide.

DOLPHIN POSE
Walk your feet toward your
elbows without letting your
weight pitch forward and your
chest collapse. Relax your neck to
draw your shoulder blades toward
your hips and your chest toward
your thighs. If your spine rounds,
bend your knees and lift your
heels. Keep forearms parallel.