Peacock Pose
Peacock Pose: Step-by-Step Instructions
The Peacock Pose, or Mayurasana, is an intense arm balance that builds core strength, wrist stability, and full-body control. Some also call the peacock the symbol of immortality and love.
Mayurasana
(Pronounced as "my-YOUR-AHS-anna")
| Detail | Description |
|---|---|
| Sanskrit Name | Mayurasana |
| Meaning | Mayura means "peacock" in Sanskrit |
| Symbolism | Peacocks kill snakes; the pose is said to destroy toxins in the body |
| Category | Arm Balance |
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 | Key Action |
|---|---|
| Step 1 | Kneel, place palms on mat with fingers pointing back, bend elbows to 90 degrees |
| Step 2 | Keep forearms together, rest diaphragm and chest on arms, engage core |
| Step 3 | Straighten legs behind you, lift head and look forward |
| Step 4 | Lean forward, lift legs to become parallel to the floor, hold 10 to 30 seconds |
Step One
Kneel down on your yoga mat with your knees apart. Bend forward and press your palms into the mat directly under your shoulders. 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. Place 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, take a yoga strap and place it around your forearms just below the elbows. Tighten the strap so that it holds your elbows close together.
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 concentrated 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.
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 the strength to hold your entire body off of the floor, maintain the correct position by placing a yoga block under your head or your ankles.
Pose Information
| Detail | Description |
|---|---|
| Sanskrit Name | Mayurasana |
| Pose Level | Level 3 (Advanced) |
| Primary Focus | Arm balance, core strength, wrist stability |
| Hold Duration | 10 to 30 seconds |
Sanskrit Name:
Mayurasana
Pose Level:
Level 3
Contraindications and Cautions:
Do not attempt this pose until you are comfortable in a Handstand.
Avoid this pose if you have inflammation or injuries in the wrists, elbows, or shoulders.
Do not practice it during menstruation or pregnancy.
Those with high blood pressure, hernia, or peptic ulcers should also avoid this pose.
Benefits
| Benefit | Description |
|---|---|
| Upper Body Strength | Strengthens the wrists, forearms, and shoulders |
| Core Activation | Builds deep core muscles and increases circulation to abdominal organs |
| Detoxification | Supports the body's natural toxin elimination processes |
| Balance and Focus | Improves proprioception, mental concentration, and body awareness |
Strengthens the wrists, forearms, and legs
Builds core muscles and increases circulation to the abdominal organs
Supports the body's ability to eliminate toxins faster
Improves balance, coordination, and mental focus