Peacock Pose
Peacock Pose: Step-by-Step Instructions
The Peacock Pose, or Mayurasana, is an intense arm balance that helps you develop core strength. Some also call the peacock the symbol of immortality and love.
Mayurasana
(Pronounced as "my-YOUR-AHS-anna")
In Sanskrit, mayura means "peacock." In India, peacocks are famous for killing snakes. Therefore, they say that just as a peacock swiftly strikes snakes, so does the peacock pose help kill toxins within the body.
How to do Peacock Pose
Step One
Kneel down on your yoga mat with your knees apart. Now bend forward and press your palms into the mat directly under your shoulders. Now rotate your hands on the floor so that your pinky fingers touch each other and the fingers point straight back toward your knees.
Next, move your knees around to the outsides of your forearms. Your knees should rest right in front of your hands on the mat. Bend forward as you bend your elbows so that they form a 90-degree angle. Put the crown of your head down on the mat.
Step Two
Try to keep your forearms touching each other. If your elbows are sliding apart here, then take a yoga belt and put it around your forearms just below the elbows. Tighten the belt so that it holds your elbows close together.
Now pull the diaphragm slightly forward and down to rest on your elbows while the chest rests on the back of your upper arms. Even though the chest, diaphragm and belly push into your arms, all your core muscles remain fully active as you proceed to the next steps.
Do not put weight on your head against the ground. Your weight should be more on your arms and knees.
Step Three
Slowly straighten one leg at a time behind you until your weight is on your bent arms and the balls of your feet. Keep your thigh muscles engaged.
Now try to lift your head off of the floor and look at the ground in front of you. Keep the balls of your feet on the mat. More weight will shift onto your arms.
Step Four
Take a breath. On an exhalation, lean forward a little more and lift your legs completely up to shift all of your weight forward onto your hands and wrists. Point your toes. Tighten your thighs, engage your core muscles and raise your straightened legs up from the floor.
Your whole body should become parallel to the floor with your head, hips and heels in one straight line. Stay in the posture for 10 to 30 seconds. Then reverse the steps to come out of the pose.
Beginner's Tip:
While you're training to build up the strength to hold your entire body off of the floor, maintain the correct position by putting a yoga block under your head or your ankles.
Pose Information
Sanskrit Name:
Mayurasana
Pose Level:
Level 3
Contraindications and Cautions:
Do not start performing this pose until you are comfortable in a Handstand.
Avoid this pose if you've had inflammation from injuries in the wrists or elbows.
Do not practice it during menstruation or pregnancy.
Benefits:
Makes the wrists, forearms and legs stronger
Builds core muscles and increases circulation to the abdominal organs
Helps the body to eliminate toxins faster