Pincha Mayurasana

To learn this pose, practice near a wall. Place the elbows, forearms and wrists in line with the shoulders and extend the inner wrists and palms down to the sticky mat. Maintain this as you draw the outer arms in and lift the shoulders up the back. Lift the knees off the ground and lift the hips up. Maintain the shoulders over the elbows as you walk the hips towards the shoulders. Bend the left knee and swing the right leg up to the wall and swing the left leg up to the wall. Continue to press the forearms and wrists down to the ground as you lift the hips up to the ceiling. Move the buttocks up towards the heels as you press the thighbones towards the wall and reach the heels up towards the ceiling. Lower one leg at a time down to the floor and rest in adho mukha virasana. Repeat the pose on the other side.