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Pose of the Week: Peacock

PEACOCK
(mayurasana)

SHAPE PREP
Come onto hands and knees. Separate knees slightly wider than hips.
Have a seat on heels with toes curled under.
Bring torso upright.
Bring outer edges of hands together.
Separate fingers (more difficult: close fingers).
Place palms flat on floor under hips with fingers pointing back, pinkies in, thumbs out.
Bend elbows. Rest abdomen on elbows as near to waistline as possible with elbows inside ribs. Place head on floor.
Stay here or one at a time straighten legs—bring ankles together (more difficult: point feet, place tops of feet on floor with heels together).

SHAPE POSE
Stay here, or straighten arms slightly, lift head then feet off floor.
Point feet.
Lift chin, look forward.

SAFETY PREP
Grip floor with fingertips, press palms down evenly.
Lift shoulders.
Tighten glutes, press tailbone down, tone abdomen, firm hamstrings.
Do not attempt the classical form of this pose until you can hold peacock prep (feet and head on floor) for 30 plus seconds.

REFINEMENT POSE
Hold pose, not breath.

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