{"id":3493,"date":"2023-12-15T19:05:27","date_gmt":"2023-12-15T18:05:27","guid":{"rendered":"https:\/\/yuliayogi.com\/?p=3493"},"modified":"2024-01-12T15:06:40","modified_gmt":"2024-01-12T14:06:40","slug":"como-hacer-pincha-mayurasana","status":"publish","type":"post","link":"https:\/\/yuliayogi.com\/en\/como-hacer-pincha-mayurasana\/","title":{"rendered":"How to do Pincha Mayurasana?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"3493\" class=\"elementor elementor-3493\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-c025cfe elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c025cfe\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7d4bd1d\" data-id=\"7d4bd1d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-section elementor-top-section elementor-element elementor-element-ea2d4d9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ea2d4d9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e190f58\" data-id=\"e190f58\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ca6b516 elementor-widget elementor-widget-text-editor\" data-id=\"ca6b516\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2>La postura de Pincha Mayurasana<\/h2><p><span style=\"font-weight: 400;\">Hablemos de pincha,<\/span><\/p><p><span style=\"font-weight: 400;\">Una <a href=\"https:\/\/yuliayogi.com\/en\/category\/posturas-yoga\/\">position<\/a> que resulta desafiante para muchos practicantes de yoga.<\/span><\/p><p><span style=\"font-weight: 400;\">En este post vamos a intentar entender qu\u00e9 ocurre en el cuerpo a la hora de realizar esta postura, y tambi\u00e9n qu\u00e9 ejercicios o drills nos pueden preparar para lograrla.<\/span><\/p><h2>\u00bfC\u00f3mo hacer Pincha Mayurasana? Paso a paso<\/h2><figure id=\"attachment_3516\" aria-describedby=\"caption-attachment-3516\" style=\"width: 196px\" class=\"wp-caption alignleft\"><a href=\"https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/11\/pincha-mayurasaan.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-3516 size-medium\" title=\"Postura de yoga de Pincha Mayurasana\" src=\"https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/11\/pincha-mayurasaan-206x300.jpg\" alt=\"Postura de yoga de Pincha Mayurasana\" width=\"206\" height=\"300\" srcset=\"https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/11\/pincha-mayurasaan-206x300.jpg 206w, https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/11\/pincha-mayurasaan-702x1024.jpg 702w, https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/11\/pincha-mayurasaan-768x1120.jpg 768w, https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/11\/pincha-mayurasaan-1054x1536.jpg 1054w, https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/11\/pincha-mayurasaan-500x729.jpg 500w, https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/11\/pincha-mayurasaan-800x1166.jpg 800w, https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/11\/pincha-mayurasaan-1280x1866.jpg 1280w, https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/11\/pincha-mayurasaan.jpg 1372w\" sizes=\"(max-width: 206px) 100vw, 206px\" \/><\/a><figcaption id=\"caption-attachment-3516\" class=\"wp-caption-text\">Postura de yoga de Pincha Mayurasana<\/figcaption><\/figure><p><span style=\"font-weight: 400;\">Pincha Mayurasana es un balance sobre los antebrazos donde el hombro es la primera articulaci\u00f3n que no est\u00e1 en contacto con el suelo (al contrario de las mu\u00f1ecas y codos que s\u00ed lo est\u00e1n). Este dato es precisamente lo que hace que sea una postura tan exigente para los hombros.<\/span><\/p><h4>Los hombros<\/h4><p><span style=\"font-weight: 400;\">El hombro aqu\u00ed est\u00e1 en flexi\u00f3n (pr\u00e1cticamente a 180\u00ba) y si esto representa un problema, lo m\u00e1s probable es que el cuerpo lo intentar\u00e1 compensar de alguna manera. La espalda banana es un claro ejemplo de ello.<\/span><\/p><p><span style=\"font-weight: 400;\">Entonces, lo primero en que deber\u00edamos centrarnos es la <\/span><b>estabilidad en el hombro<\/b><span style=\"font-weight: 400;\">, sobretodo si sientes que esto podr\u00eda ser tu handicap a la hora de trabajar pincha. Estoy preparando un video con mis ejercicios favoritos que saldr\u00e1 muy pronto. Pero anticip\u00f3 que no hay pincha sin hacer antes el delf\u00edn, nos guste o no \ud83d\ude42<\/span><\/p><p><span style=\"font-weight: 400;\">Ahora, por muy fuertes que sean nuestros hombros si no activamos el resto del cuerpo a la hora de hacer la invertida va a ser muy dif\u00edcil de sostener.<\/span><\/p><p><span style=\"font-weight: 400;\">As\u00ed, <strong>la activaci\u00f3n de los m\u00fasculos del core es esencial<\/strong> sobretodo si queremos balancear una l\u00ednea recta.<\/span><\/p><p><span style=\"font-weight: 400;\">Lo que queremos recrear aqu\u00ed es b\u00e1sicamente Tadasana solo que boca abajo.<\/span><\/p><p><span style=\"font-weight: 400;\">Para esto:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recoge las costillas hacia dentro\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Piensa con el coxis hacia los talones. Creo que puede ser muy dif\u00edcil entender o m\u00e1s bien percibir c\u00f3mo est\u00e1 posicionada la pelvis cuando estamos invertidas<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">En este punto te recomiendo que:<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Te grabes en video<\/strong> y as\u00ed puedas contrastar tus sensaciones con las im\u00e1genes y hacer los ajustes pertinentes<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Haz abdominales<\/strong> antes de subir a la invertida. A m\u00ed personalmente, me ayuda hacer ardha navasana, imprimiendo las lumbares contra el suelo durante unos segundos justo antes de intentar la pincha o cualquier otra invertida que todav\u00eda no tengo dominada.<\/span><\/li><\/ol><h4><span style=\"font-weight: 400;\">Las piernas<\/span><\/h4><figure id=\"attachment_4099\" aria-describedby=\"caption-attachment-4099\" style=\"width: 190px\" class=\"wp-caption alignright\"><a href=\"https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/12\/pincha-mayurasana.jpg\"><img decoding=\"async\" class=\"wp-image-4099 size-medium\" title=\"Postura de yoga de Pincha Mayurasana, paso a paso\" src=\"https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/12\/pincha-mayurasana-200x300.jpg\" alt=\"\" width=\"200\" height=\"300\" srcset=\"https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/12\/pincha-mayurasana-200x300.jpg 200w, https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/12\/pincha-mayurasana-682x1024.jpg 682w, https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/12\/pincha-mayurasana-768x1153.jpg 768w, https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/12\/pincha-mayurasana-1023x1536.jpg 1023w, https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/12\/pincha-mayurasana-500x750.jpg 500w, https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/12\/pincha-mayurasana-800x1201.jpg 800w, https:\/\/yuliayogi.com\/wp-content\/uploads\/2023\/12\/pincha-mayurasana.jpg 1066w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/a><figcaption id=\"caption-attachment-4099\" class=\"wp-caption-text\">C\u00f3mo hacer la Postura de yoga de Pincha Mayurasana<\/figcaption><\/figure><p><span style=\"font-weight: 400;\">Las piernas pesan mucho, por lo tanto si nos olvidamos de activar las piernas de nuevo va a ser muy dif\u00edcil sino imposible sostener la postura.\u00a0 Abraza la l\u00ednea media con la musculatura de las piernas y busca arriba con los dedos de los pies, mientras imaginas que sostienes una hoja muy fina entre tus tobillos.<\/span><\/p><p><span style=\"font-weight: 400;\">Por \u00faltimo me gustar\u00eda atender a una de las preguntas m\u00e1s frecuentes que es si <strong>saltar o no para entrar en la postura<\/strong>. A cambio de la postura sobre la cabeza donde saltar est\u00e1 totalmente prohibido ya que tiene impacto directo sobre la cervical, aqu\u00ed si nos podemos ayudar de un peque\u00f1o saltito.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Sobretodo si no tenemos la flexibilidad en los isquios necesaria para colocar la cadera justo encima de los hombros. Ahora, no tiene que ser este salto desmesurado al vac\u00edo que nos desubica por completo, sino m\u00e1s bien <strong>un impulso controlado<\/strong>. En este sentido hay <strong>cuatro pautas<\/strong> que en mi experiencia suelen ayudar mucho:\u00a0<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aunque no llegues a colocar la cadera justo encima de los hombros por falta de flexibilidad, dobla las rodillas y acorta la distancia entre los pies y los codos todo lo que puedas, al mismo tiempo que desplazas los hombros sutilmente hacia delante y empujas el suelo con los antebrazos<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No abras la cadera a la hora de saltar &#8211; mant\u00e9nla cerrada, por lo contrario va a ser muy dif\u00edcil encontrar el equilibrio una vez arriba.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incluso si te ayudas de la pared intenta no tocarla, porque si la toques lo m\u00e1s probable es que te has pasado y las espalda baja se ha arqueado.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A la hora de saltar no pienses tanto con el tal\u00f3n de la pierna que te impulsa hacia arriba, sino con el sacro, esto va a hacer que el salto sea mucho m\u00e1s controlado.\u00a0<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\"><strong>Si crees que est\u00e1s preparadx para entrar a pincha sin soltar<\/strong> te recomiendo que sigas estos pasos:\u00a0<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">utiliza <strong>un soporte que te eleva un poco del suelo<\/strong>, puede que un bloque sea suficiente, puede que necesites algo m\u00e1s de altura.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">encuentra la <strong>posici\u00f3n de delf\u00edn<\/strong> e intenta caminar los pies todo lo que puedas hacia los codos\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>apoya un pie<\/strong> sobre el bloque o el soporte que hayas elegido y <strong>eleva la otra pierna arriba<\/strong><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>avanza hacia delante con los hombros<\/strong> hasta que el pie que estaba apoyado flote\u00a0<\/span><\/li><\/ul><p><iframe title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/PawbIOUByoY?si=MkZ06iOlu6Gvg4A2\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p><p><span style=\"font-weight: 400;\"><strong>Y\u00a0 recuerda que el yoga es 10% teor\u00eda y 90% pr\u00e1ctica.<\/strong> <a href=\"https:\/\/yuliayogi.com\/en\/clases-yoga-barcelona\/\">Ven a clase y lo practicamos juntas<\/a>.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Espero que te haya resultado \u00fatil y resuelto alguna duda. Pero es un tema del que se puede hablar mucho. As\u00ed que si tienes alguna pregunta concreta, <a href=\"https:\/\/yuliayogi.com\/en\/contacto\/\">escr\u00edbeme<\/a> y la resolvemos.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>La postura de Pincha Mayurasana Hablemos de pincha, Una postura que resulta desafiante para muchos practicantes de yoga. En este post vamos a intentar entender qu\u00e9 ocurre en el cuerpo a la hora de realizar esta postura, y tambi\u00e9n qu\u00e9 ejercicios o drills nos pueden preparar para lograrla. \u00bfC\u00f3mo hacer Pincha Mayurasana? Paso a paso &#8230; <a title=\"How to do Pincha Mayurasana?\" class=\"read-more\" href=\"https:\/\/yuliayogi.com\/en\/como-hacer-pincha-mayurasana\/\" aria-label=\"Read more about \u00bfC\u00f3mo hacer Pincha Mayurasana?\">Read more<\/a><\/p>","protected":false},"author":1,"featured_media":4100,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":["post-3493","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posturas-yoga"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.8.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00bfC\u00f3mo hacer Pincha Mayurasana? - Yuliayogi<\/title>\n<meta name=\"description\" content=\"\u00bfNo sabes c\u00f3mo hacer Pincha Mayurasana? 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