One such yoga asana connecting man with nature is Ardha Pincha Mayurasana. Ardha Pincha Mayurasana, also known as Dolphin Pose because of its resemblance to a dolphin fish, in this pose, the body bends halfway to form the shape of a peacock while munching on grains. While staying in this position, the body also looks like a diving dolphin fish. There are many benefits of practising this yoga asana, which looks like two creatures of nature, so in this article we will tell you what is Ardha Pincha Mayurasana / Dolphin Pose, the benefits of doing Ardha Pincha Mayurasana, the right way to do it, about the method and precautions. I will give information.
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What is Ardha Pincha Mayurasana / Dolphin Pose?
Ardha Pincha Mayurasana is a Sanskrit word. This word is made up of four words. The first word Ardha means half or half. The second word Pincha / Pinch means wings or Feathers. The third word Mayura means peacock bird. Which is also called Peacock in English, while the fourth word Asana means standing, bending or sitting in a particular position, it is also called Pose or Posture in English. Ardha Pincha Mayurasana is also known as Dolphin Pose / Dolphin Pose in English language.
Ardha Pincha Mayurasana / Dolphin Pose is an asana in the Ashtanga Yoga style of yoga science. It is advised to do this for 1-3 minutes. This is a beginner level posture. There is no repetition of any kind in doing this. This is one of the best asanas in yoga science, with the regular practice of this asana, the feet and ankles, hamstrings, buttocks, pelvis, pelvis (Psoas), quadriceps ( Quadriceps, Knees etc. Organs and muscles are strengthened.
Benefits of doing Ardha Pincha Mayurasana / Dolphin Pose:
1. Strengthen the lower abdominal muscles
Dolphin Pose strengthens the lower abdominal muscles as well as supports the spine. Those practising this yoga also get the same benefits, it helps to strengthen and stretch these muscles.
2. Increase blood circulation
With the help of the force of gravity, the practice of this asana increases the supply of new blood towards the head, so this asana helps in increasing blood circulation.
3. Improves Digestive System
The internal organs of the body get a good massage by this asana. Due to the bending of the legs, the pressure on our digestive system increases, the organs affected by this asana include liver, kidney and spleen or spleen.
4. Tone Hands and Feet
When you practice Dolphin Pose, the weight of your body is completely on the hands and feet. This strengthens the muscles of both these organs and helps in maintaining the right balance of the body.
5. Control Anxiety
This asana helps you to be relaxed and provides peace to the mind as well as can prove to be very helpful in fighting anxiety. During the practice of this asana, there is a strain in the neck and cervical spine. It helps a lot in relieving stress.
Correct way to do Ardha Pincha Mayurasana:
- Gradually increase the practice to perform Dolphin Pose.
- Never put pressure on the shoulders or knees while doing the asana.
- If discomfort or pain is felt, do not apply any pressure, gradually stop practicing the asana and take rest.
- If you do this asana for the first time only under the supervision of a yoga guru.
Ardha Pincha Mayurasana Method:
- Lie down on your stomach on a yoga mat, then while inhaling, lift your body with your feet and hands.
- Now the body will come in a table-like shape, while exhaling, slowly raise the hips upwards.
- Keep the elbows and knees tight.
- Make sure that the body comes in the shape of an inverted ‘V’, during the practice of this asana, the shoulders and arms should remain in a straight line.
- The feet will be in line with the hips and the ankles will be on the outside.
- Press the hands down towards the ground.
- From palm to elbow will start touching the yoga mat.
- Try to lengthen the neck.
- Keep touching the ears, the inner part of the hands and try to focus the eyes on the navel.
- Stay in this position for a few seconds, after that keep the knees on the ground.
- Come back to the table position again.
Important Notes:
- Ardha Pincha Mayurasana should be practised only in the morning.
- If you are doing these asanas in the evening, then eat food 4 to 6 hours before.
- Take defecation before asana and the stomach should be completely empty.
Caution:
- Do not do this asana if there is pain in the spine.
- Do not do this asana in case of serious illness such as diarrhea.
- Ardha pincha Mayurasana should not be done in case of neck and shoulder pain.
- Heart and high blood pressure patients should not do this asana.
- In the beginning, do Ardha Pincha Mayurasana only under the supervision of a yoga trainer, you can also do this asana on your own when balance is achieved.
- Consult a doctor before practicing Ardha Pincha Mayurasana / Dolphin Pose.
