Peacock pose (Mayurasana) steps, benefits and precautions

The peacock pose or Mayurasana is an advanced level balancing yoga pose in modern yogic practice where the whole body is balanced only on your hands.

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Peacock pose steps, benefits and precautions

Mayurasana meaning

The name Mayurasana is derived from two sanskrit words:

“Mayur’ meaning peacock
‘Asana’ meaning pose

This asana has been named as the peacock pose because in the final position, the practitioner looks similar to a peacock walking with its feathers stretching in the backward direction.

Peacock pose (Mayurasana) steps, benefits and precautions

How to do the Peacock pose?

Here is a step by step guide on how to do the Peacock pose or Mayurasana.

Step one

To get into the starting position for Mayurasana, sit on your heels. Keep your knees apart, lean in the forward direction and put both your hands on the floor/yoga mat between your thighs.

Palms of your hands should be touching the floor and the fingers should be pointing inwards i.e. towards your body.

Step two

Bend your elbows slowly and push them towards your abdomen. In the final position, your elbows will be pressed against your abdomen.

Step three

Try to engage your core muscles and harden your abdomen muscles. Now with the arms pressing on the floor/yoga mat, move both your legs backwards slowly. Make your knees straight with only toes touching the floor.

Step four

Since you will be supporting your body weight on your arms and shoulders, it is important to keep these muscles engaged. Ensure that your shoulder blades are pressed against your back and your core is engaged when you try to lift your legs from the floor.

Since the Peacock pose puts a lot of pressure on your arms, shoulders and wrists, it is very important to lift your legs slowly so that there is no undue pressure on your hands.

Your body has to be aligned with the floor in the final position. Your thighs of both legs will also be pressed together in this position.

Ensure that you are not moving when you are in this final position and not bending in the forward direction too much.

Step five

Keep breathing normally, lift your head and gaze in the forward direction. Hold onto the pose for 10-30 seconds depending on your ability and overall balance.

Step six

To release the pose, lower both your legs to the ground and take support of your knees. Then release the pressure from your hands and site back on your heels like step one.

Benefits of the Peacock pose

Since this is an advanced level balancing yoga pose, it improves your concentration and overall body balance. Regular practice of this yoga pose also leads to an improvement in your body posture.
As the whole weight of the body is balanced on your hands and shoulders while you are in peacock pose, this asana helps in improving the strength of your arms, elbows, shoulders and wrists.
The core of the body is completely engaged while holding the yoga pose so that the body can be kept in a horizontal position. That is why this yoga pose helps in toning the abdominal muscles and improves the functioning of the digestive system as well.
This asana is very useful for people who suffer from issues like indigestion, constipation and diabetes. Being a detoxifying pose, it gets rid of toxins and provides relief from such nagging issues.
Regular practice of Mayurasana calms the mind and provides relief from stress and anxiety.
This yoga pose improves blood circulation throughout your body and removes stress and anxiety.
It is also extremely beneficial for good spinal health.
With regular practice of this yoga pose, overall health of internal organs like kidney, stomach and liver show marked improvement.

Precautions and contraindications

People suffering from blood pressure issues should not practice this yoga pose.
If you have any recent injuries in any part of your upper body (arms, wrists or shoulders), you should avoid this yoga pose completely.
The peacock pose should not be performed by pregnant women at all.
Anyone who is suffering from issues like hernia should not include Mayurasana in their yoga sessions as it can further aggravate the problems.
This asana is also not advisable for people who are suffering from an infection in their nose, eyes or ears.