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.

Step by Step Pose Information Benefits

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:

Pose Information

Sanskrit Name:

Mayurasana

Pose Level:

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.

Next Pose:

Pyramid Pose