Mayurasana (Peacock Pose): How to do, Steps, Precautions & Benefits

Mayurasana is a pose that resembles a peacock that goes around with its feathers down. Mayura means peacock in Sanskrit language, and asana means pose. This pose looks somewhat complicated, but with practice you can do it easily.

Mayurasana (Peacock Pose) Benefits

What you should know before you start doing Mayurasana:

Before you practice Mayurasana, make sure that your stomach and bowels are empty. So, you should have your meals at least four to six hours before you practice this asana. This way the food you have consumed gets digested and your body gets the required energy to practice the asana. The best way is to practice it early in the morning, immediately after you wake up. If you cannot practice it in the morning, then you may do so in the evening.

  1. Level: Intermediate or Basic
  2. Style: Hatha yoga
  3. Duration: 30 to 60 seconds
  4. Repetition: None
  5. Stretches: arms and back
  6. Strengthens: Forearms, legs, back torso and your wrists

How to do Mayurasana – Steps:

  1. To begin, sit on the yoga mat on your heels. Your knees should be kept wide apart.
  2. Place your hands on the floor in such a way that your fingers point towards your body. Now you have to bend your elbows gently and press your elbows towards your abdomen.
  3. Keep your belly firm as you press your elbows on your abdomen. To do this, you have to drop your head on the floor and work up the strength in your stomach.
  4. Next you have to stretch your legs out so that your knees are straight and the upper part of your feet is facing the ground.
  5. Keep your shoulder blades firm and push them into your back. Now tighten your buttocks and lift up your head. Let your gaze be kept forward.
  6. Next step is to shift your body weight forward. As your do so, lift up your legs from the floor. As you lift your feet from the floor, your body will be lifted with the weight on the hand. In this pose your body is kept parallel to the ground.
  7. Hold on to this pose for about 10 seconds if you are a beginner. With practice, you be able to stay in this pose for one whole minute.
  8. Now you can release your body from the pose by dropping your head and feet on the ground. Relax.

Mayurasana Precautions:

Before you do Mayurasana., you have to keep in mind some of the following points of caution:

  1. If you are suffering from an injury on your wrist, shoulder or elbow, it is recommended that you avoid doing this asana.
  2. In case you are suffering from the following conditions, it is best that you refrain from practicing Mayurasana.
  • Hernia
  • Heart diseases
  • Infections of the eye, nose and ear
  • High blood pressure
  • Problems in the intestine
  • Menstruation
  • Brain tumour
  • Pregnancy
  1. Practicing this asana is said to help in detoxifying your system and releasing toxins from your body. If you feel uneasy or unwell while practicing this pose, immediately release yourself from the asana.

Tip for Beginners:

When you are a beginner, you may find it very difficult to balance your whole body on your hands. So, in the beginning you can use blocks to support your head and ankles and perform the asana correctly. With regular practice you will be able to practice this asana correctly without any supporting blocks.

Some Advanced pose variations:

Once you have become adept in performing this pose, you can intensify the pose by trying Pincha Mayurasana or the Feathered Peacock Pose. It is done as follows:

  1. Lie down on your stomach, facing the wall.
  2. Bend your elbows gently, so that they are brought directly under your shoulders. Keep your palms together in Anjali mudra.
  3. Now you have to lift your hips and walk towards your arms, as much close as it is possible for you.
  4. Raise your right leg as much as you can and then kick up the other leg off the floor. As you do this action, your lower body will be pushed off the floor and your feet will touch the wall.
  5. Try to remain in this pose for a few seconds.
  6. Keep your head off from the floor and keep your shoulders away from your ears.
  7. Next you have to touch your thumbs to your third eye while your palms are still in Anjali mudra, and you lift you gaze.
  8. You can keep your feet touching the wall or perpendicular to the ground.
  9. Breathe slowly and deeply and try to stay in this pose as long as you are comfortable with this pose. Then release from the pose in the same order as you entered into it.

Mayurasana Benefits:

  1. According to Gheranda Samhita, Peacock pose has the ability to remove toxins from your body. It detoxifies your body and also helps in getting rid of fevers and tumours.
  2. It keeps the digestive organs toned and improves the circulation of blood in the abdominal area. This way it makes your abdomen stronger.
  3. Practicing this asana is great for energising the liver, spleen, pancreas, stomach, kidneys and the intestine.
  4. It is also good for those suffering from diabetes and piles.
  5. Practicing this asana can reduce menstrual and menopausal dysfunctions as it can strengthen and tone your reproductive system. It is also good for improving sexual activity.
  6. It can make your elbows, shoulders, wrist and spine stronger.
  7. You can reduce stress and anxiety by practicing this asana as it helps in calming your mind.
  8. You can improve your concentration power with this asana and also improve the coordination between the mind and the body.

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