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Ardha Pincha Mayurasana

Dolphin Pose

ardha = half, pincha = feather, mayura = peacock

Written and reviewed by The Kriya Yogi · Updated 21 September 2026

Downward dog on the forearms — the standard preparation for forearm balance.

Family
Inversions
Level
beginner
Lineage
modern
Works on
shoulders · core · hamstrings

The yogic view

A modern posture, named as the half form of the twentieth-century forearm balance; not a classical posture.

How to practise

  1. Kneel and place the forearms on the mat, elbows under the shoulders, forearms parallel.
  2. Tuck the toes under and lift the hips into an inverted V.
  3. Press the forearms down and draw the shoulders away from the ears.
  4. Walk the feet in as far as the spine stays long, hips moving over the shoulders.
  5. Keep the head off the floor and the neck relaxed.
  6. Hold five to ten breaths, then lower the knees and rest in balasana.

For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.

What research shows

Bearing weight on the forearms with the shoulders stacked over the elbows builds exactly the shoulder flexion and stability that forearm balance requires, without the balance demand or the fall risk. Walking the feet in brings the hips over the shoulders and increases the load progressively, which makes this the most useful single drill for anyone working towards inversions. Tight hamstrings limit how far the feet can come in, and that is fine.

Questions about Ardha Pincha Mayurasana

+ How long should you hold Ardha Pincha Mayurasana?
Build inverted time slowly. Thirty seconds to one minute is a sensible early target for active inversions; supported, legs-raised shapes can be held comfortably for two to five minutes. Come down at the first sign of pressure in the head, eyes or neck. Let the breath decide: if it becomes short, held or noisy, you have stayed too long or gone too deep.
+ Is Ardha Pincha Mayurasana suitable for beginners?
Yes. Ardha Pincha Mayurasana is a beginner-level posture in the inversions family, and it is a reasonable shape to learn early. Reduce the range, use a wall or a cushion where balance or height helps, and hold it for fewer breaths at first. Read the cautions below before you begin, since "beginner-friendly" is not the same as "suitable for everyone".
+ What are the modifications for Ardha Pincha Mayurasana?
Work with the shape rather than around it: reduce the range, shorten the lever by bending the nearest joint, and raise the floor toward you. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.
+ Who should avoid or modify Ardha Pincha Mayurasana?
For Ardha Pincha Mayurasana specifically: shoulder injury; neck injury; high blood pressure. More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.
+ What should you practise before and after Ardha Pincha Mayurasana?
Prepare with Adho Mukha Svanasana (Downward-Facing Dog), Phalakasana (Plank Pose). Release afterwards with Balasana (Child's Pose), Shavasana (Corpse Pose). Both lists are links on this page, and either can be shortened when time is limited — but do not skip preparation for a posture that loads a joint at end range.
+ What does Ardha Pincha Mayurasana mean in Sanskrit?
Ardha Pincha Mayurasana translates as dolphin pose — ardha = half, pincha = feather, mayura = peacock The name follows Sanskrit convention, but the posture itself is modern and is not described in the classical texts.

Prepare with

Release with

Cautions

  • shoulder injury
  • neck injury
  • high blood pressure

More inversions

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.