Mayurasana is an arm balancing pose that requires a good amount of strength as well as balance. Women usually have a more difficult time in this pose due to their lower center of gravity, which means that they will have to extend their arms more to counter the weight.
To begin, you can come to all fours with the knees wide, then turn the hands around so that the fingers face toward the knees. Bring the sides of the pinkies together and squeeze the elbows as close together as you can. Lean forward to rest the chest on the upper arms with the elbows underneath an engaged abdomen. If the chest isn’t fully on the upper arms, it can be difficult to keep the arms together once you put weight on them. The specific area to place your elbows will vary a little depending upon your body mechanics. Experiment or have a teacher help you adjust until you find the right place for you.
Extend the legs and lean forward to bring more weight into the hands. Keep the upper body engaged and extended. You are essentially trying to create locust but on top of the elbows. As you find your balancing point, try and bring enough weight that the feet just lift up off the floor. If you feel like you have to spring your legs up, this means your elbows aren’t in the correct place or you haven’t come forward enough to find the balance point (Again, this pose can take quite a bit of strength. If you are not quite there yet, you can begin by placing the forehead on the floor and just lifting the feet, slowly working up to the full pose).
Hold the pose for as long as you can, eventually working your way up to a minute or so.
If you have any questions, please leave a comment below. I’d love to hear from you or see you at one of my classes!