How to do Ardha Pincha Mayurasana (The Dolphin Pose): Steps & Health Benefits


Health benefits of Ardha Pincha Mayurasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Strengthen the Neck, Chest, and Shoulders, Helps to Reduce Belly Fat.

June 1, 2018


Ardha Pincha Mayurasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Dolphin Pose. The name Ardha Pincha Mayurasana actually comes from Sanskrit words, it is a combination of four words, where Ardha means half, Pincha means Feathers, Mayura means Peacock and Asana mean Pose. Ardha Pincha Mayurasana also known as Half Feathered Peacock Pose or Puppy Pose. While practicing this asana it resembles like an inverted V.

Ardha Pincha Mayurasana has lots of health benefits; among that some of the health benefits of Ardha Pincha Mayurasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Strengthen the Neck, Chest, and Shoulders, Helps to Reduce Belly Fat, Improves the Function of Liver and Kidneys, Improves Blood Circulation, Improves Cardiovascular Health, Relieves Stress and Anxiety and Enhance Sexual Health.

Before we go to do this asana, we should know for whom this Ardha Pincha Mayurasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Ardha Pincha Mayurasana (The Dolphin Pose):

  • To start this asana get onto the yoga mat and stand straight on the yoga mat.
  • Now get down on your knees and keep your forearms on the floor. Keep in mind that your shoulder and your elbow should be in a parallel line.
  • Now lift up your back (Spine) and buttocks as you tuck your toes and keep your legs straight.
  • Ensure that, your shoulder bones ought to be firm and into your ribs. Presently discharge (free) your neck by raising your shoulders far from the ears. 
  • After that, walk in towards your arms.
  • Take a normal breathe in this position.
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 3 to 4 breathe.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana with the opposite leg. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, spine, thigh, and arms, but as you practice more you can do this asana more easily.

Health Benefits of Ardha Pincha Mayurasana (The Dolphin Pose):


Ardha Pincha Mayurasana Strengthen The Back, Abdomen, Legs and Hips:

Different studies have been proven that regular practice of Ardha Pincha Mayurasana, can stretch your Back, Abdomen, Legs and Hips Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Abdomen, Legs and Hips Muscles during exercise and other works.

Ardha Pincha Mayurasana Helps to Stimulate the Reproductive Organs:

Practicing of Ardha Pincha Mayurasana on a regular basis can enhance sexual performance because while doing Ardha Pincha Mayurasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Ardha Pincha Mayurasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Ardha Pincha Mayurasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Ardha Pincha Mayurasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Ardha Pincha Mayurasana Improves the Function of the Kidneys and Livers:

Regular practice of Ardha Pincha Mayurasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Ardha Pincha Mayurasana Relieves Stress and Anxiety:

While we are doing this Ardha Pincha Mayurasana, our blood circulation gets increase, which also helps to improve the blood flow to the brain, which mean our brain will get sufficient amount of oxygenated blood and nutrition, which helps to improve the brain function and it also helps to reduce the various types of issue, such as stress, anxiety, headache, etc. This asana is highly recommended to the student, if they practice Ardha Pincha Mayurasana on a regular basis, it can improve their concentration towards studies and they will focus more towards their carrier.

Ardha Pincha Mayurasana Helps to Reduce Belly Fat:

Different studies have been proven that regular practice of Ardha Pincha Mayurasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Ardha Pincha Mayurasana Improves Blood Circulation:

Different studies have been proven that regular practice of Ardha Pincha Mayurasana can help to improve the blood flow, because when we are doing this exercise we are laying down on the floor and it put less pressure on our cardiovascular system, so blood flow will more and easier. Beside this, regular practice of Ardha Pincha Mayurasana improves the cardiovascular health and it also helps in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc.

Ardha Pincha Mayurasana Stimulates the Thyroid and Pituitary Glands:

Different studies have been proven that regular practice of Ardha Pincha Mayurasana on a regular basis can improve the thyroid and pituitary gland health, because it creates a lot of pressure on the thyroid gland in the neck region, due to this our body promotes the secretion of thyroxin hormone, which is very beneficial for hypo and hyperthyroidism.


Health benefits of Ardha Pincha Mayurasana

Preparatory Poses
Phalakasana

Follow-Up Poses
Salabhasana