Elbow Lever

Also known as: Elbow Planche, Peacock Pose, Mayurasana

StrengthCoreBalanceIsometric

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Body Part: Triceps

Description

Place both hands on the floor and brace your bent elbows against the sides of your abdomen to form a support. Lean forward, lift the feet and extend the legs behind you until the body is horizontal, holding the balance on your palms with small fingertip adjustments.

How to Perform

Place your palms on a firm floor at shoulder width with fingers spread and knees bent.
Bend your elbows and place them against the sides of your abdomen, usually near the hip bones or lower stomach.
Lean your shoulders forward over your hands until your weight is supported through your palms and elbows.
Brace your abdomen, bring the legs together and shift forward until both feet lift off the floor.
Straighten your legs behind you until your body is as parallel to the floor as your strength and balance allow.
Press actively through your hands and keep your fingers gripping the floor to control balance.
Hold the position briefly with steady breathing.
To come down, bend your knees and place your feet on the floor under control.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Place your hands shoulder-width apart with fingers spread wide.
Explore a small forward weight shift with both feet still on the floor before lifting them.
Start with one foot lightly on the floor, then lift it for short holds.
Use a soft surface in front of you while learning, but keep your hands on a firm, non-slip floor.
If you tip forward, press harder through your fingertips.

Common Mistakes

Letting the elbows slide during the hold instead of keeping firm, consistent contact with the torso.
Shrugging the shoulders toward the ears instead of actively pushing the floor away.
Collapsing through the shoulder blades instead of keeping the upper back engaged.
Bending at the hips or letting the legs hang instead of holding the body in one straight line.
Lifting the hips too high, turning the position into a tucked or diagonal balance.
Holding the breath and losing trunk tension during the balance.