Instructor: Sarah N.
Sarah has completed an intensive yoga teacher training program in Pune, India at the BKS Iyengar Yoga Institute. She has been inspired to continue practicing and teaching yoga for life.

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:

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

Next Pose:

Pyramid Pose

9 styles | 152 poses

Beginner Yoga Poses

Bharadvaja's Twist Pose
Big Toe Pose
Boat Pose
Bound Angle Pose
Bow Pose
Bridge Pose
Camel Pose
Cat Pose
Chair Pose
Child's Pose
Cobra Pose
Corpse Pose
Cow Pose
Cow Face Pose
Crow Pose
Dolphin Plank Pose
Downward Dog Pose
Eagle Pose
Eight Angle Pose
Extended Hand to Big Toe Pose
Extended Puppy Pose
Extended Side Angle Pose
Firefly Pose
Fish Pose
Garland Pose
Half Frog Pose
Half Lord of the Fishes Pose
Half Moon Pose
Yoga Handstand
Happy Baby Pose
Head To Knee Pose
High Lunge Pose
Legs Up The Wall Pose
Locust Pose
Lotus Pose
Shoulder Pressing Pose
Low Lunge Pose
Monkey Pose
Mountain Pose
Noose Pose
Plank Pose
Plow Pose
Sage Koundinya I Pose
Sage Marichi's Pose
Reclining Bound Angle Pose
Reclining Hand-to-Big-Toe Pose
Revolved Triangle Pose
Revolved Head to Knee Pose
Reclining Hero Pose
Scale Pose
Side Reclining Leg Lift Pose
Peacock Pose
Pyramid Pose
Crescent Lunge Pose
Heron Pose
Hero Pose
Feathered Peacock Pose
Staff Pose
Seated Forward Bend Pose
Four Limbed Staff Pose
Revolved Side Angle Pose
Wild Thing Pose
Side Crow Pose
Side Plank Pose
Sphinx Pose
Supported Headstand (Sirsasana)
Tree Pose
Standing Split
Supported Shoulderstand
Standing Half Forward Bend
Triangle Pose
Upward Plank Pose
Upward Facing Two Foot Staff Pose
Wheel Pose
Upward Salute Pose
Upward Facing Dog Pose
Warrior I Pose
Warrior II Pose
Warrior III Pose
Wide-Angle Seated Forward Bend
Easy Pose
Gate Pose
Wide Legged Forward Fold
Dancer Pose
One-Legged King Pigeon Pose
One-Legged King Pigeon Pose II
Marichi's Pose
Fire Log Pose
Standing Forward Bend
Pose Dedicated to the Sage Koundinya II

Next Courses

41 Yoga Instructors online

26 Yoga Classes found near you!

The best way to learn yoga is to take lessons from a professional teacher. Want to see the yoga classes near you?