Things You'll Need:
- yoga mat, yoga strap or belt
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Step 1
Use 3 or 4 yoga poses as preparation for the full Peacock Pose.To create flexibility in the upper back muscles, trapezius, lattisimus and rhomboids, use a folding chair. Place your yoga mat the wall and put a folding chair on it and against the wall. The seat of the chair faces towards you. Kneel in front of the chair and interlace your hands and place your arms and hands on the chair. Move the knees back until your back is in a straight line. As you press the outer edges of your hands and arms into the chair, move your shoulder blades towards your waist. This will create flexibility in the upper back.
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Step 2
Next, Dolphin Pose on your mat will further open the upper back and build upper body strength. Remove the chair and interlace the hands again onto your mat, curl your toes under and step the feet back into Dolphin Pose. Your arms are in the same position as they were on the chair. Here, work your legs by lifting the thighs, the quadriceps and as you press the arms into the floor, reach your hips back. Lower the knees to the mat to rest. Repeat 2 to 3 times.
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Step 3
Now take a yoga strap and create a belt and loop it around your arms so the strap is above the elbows. Repeat Dolphin Pose and transition into Plank Pose with Dolphin Arms by stepping the feet back so you can lower the chest and legs down so your body is a straight plank. Remain in this core-building pose for several breaths. Rest. Repeat 2 to 3 times.
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Step 4
Remove the yoga strap and step into a regular Downward Facing Dog with hands shoulders-width distance apart and feet hips-width distance apart. Remain for 5 to 8 breaths. Rest. Repeat 2 to 3 times.
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Step 5
Now move back to the wall and loop the yoga strap around the arms again, so it is above the elbows. Interlace the hands and place them near the wall. Step the feet back into Dolphin Pose. Now walk the feet in towards the wall until your hips are over the shoulders. Step one foot in halfway to the wall and hop the other foot up. By bringing your hips over the shoulders, you should be able to easily hop both legs up. Bend both knees and place the feet flat on the wall. If you are ready, extend both legs to straight. Press down through the outer arms and move your heels up the wall. Remain in the pose for several breaths. Lower the legs to the floor, remove the strap and sit back on your heels, forehead to the mat, arms by the sides for Child's Pose to rest.
