Things You'll Need:
- Yoga mat
- Loose, comfortable clothing
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Step 1
Start by facing a wall in Downward Facing Dog, yet modified with your palms and forearms firmly pressed onto the floor, making sure that your wrists and elbows are in line and your forearms are parallel to one another. If the tips of your fingers are not at the wall, adjust your body position until they come into contact with its base.
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Step 2
Firm your shoulders, keeping them broad, to ready yourself for the inversion. At the same time, spread your fingers while pressing your palms and forearms against the floor. This will act as your base for the pose.
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Step 3
Step your right foot forward and closer to the wall, bending at the knee and tucking your toes under, while keeping your left leg fully extended. Your right leg will be used to launch you into the Feathered Peacock Pose.
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Step 4
Sweep your left leg toward the wall as you push off with your right foot, making sure to straighten the leg as soon as it leaves the floor. Let your heels lightly come in contact with the wall.
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Step 5
Draw your navel toward your spine as you lengthen through the back, up the legs and into the heels. At the same time, push your legs together, rolling them in until the tops of your thighs face the wall. As you hold, press into the earth with your hands and forearms, finding the balance of the pose.
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Step 6
Let your head hang between your arms, making sure not to touch the ground, and focus your attention to a point on the opposite wall.
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Step 7
Remain is this pose for about 15 seconds at first, gradually working up to a minute as you become more familiar with this and other inversions.
