How to do Peacock Pose
Mayurasana
Sanskrit: मयूरासन
Mayurasana, or Peacock Pose, is an advanced arm-balancing yoga pose that mimics a peacock. The name “Mayurasana” comes from the Sanskrit words “Mayura,” meaning peacock, and “asana,” meaning pose. In Indian mythology, the peacock is often associated with beauty, elegance, and immortality.
The story of Mayurasana is linked to the peacock’s symbolic meaning. According to ancient texts, the peacock’s colorful plumage and ability to consume poisonous snakes without harm symbolize the transformation of negative energy into something beautiful. Practicing Mayurasana is believed to help purify the body, balance the digestive system, and foster inner strength and resilience.
Steps to Perform Mayurasana (Peacock Pose)
1. Start in a Kneeling Position:
– Begin by kneeling on the floor with your knees slightly apart. Place your hands on the floor, between your legs, fingers pointing towards your feet.
2. Position Your Elbows:
– Bend your elbows and place them on either side of your navel, with the forearms parallel to each other. Your elbows should press against your abdomen.
3. Lean Forward:
– Lean forward, shifting your weight onto your hands. Your torso should come forward, and your legs should extend straight back.
4. Lift Your Legs:
– Gradually lift your legs off the floor, keeping them straight and together. Your body should be in a horizontal position, parallel to the ground or the legs are elevated a little higher.
5. Engage Your Core:
– Engage your core muscles to maintain balance and stability. Keep your gaze forward to help with balance.
6. Hold the Pose:
– Hold the pose for a few breaths, maintaining steady and even breathing. Focus on keeping your body straight and your elbows pressing into your abdomen.
7. Release the Pose:
– To release, slowly lower your legs back to the floor and return to the kneeling position.
Benefits of Mayurasana (Peacock Pose)
1. Strengthens Arms and Wrists:
– Mayurasana requires significant arm strength and helps build muscular endurance in the arms, wrists, and shoulders.
2. Improves Digestion:
– The pressure of the elbows against the abdomen stimulates the digestive organs, improving digestion and alleviating digestive issues.
3. Detoxifies the Body:
– This pose is believed to have a detoxifying effect on the body, as it stimulates the internal organs and improves blood circulation.
4. Enhances Balance and Coordination:
– Balancing the body horizontally on the hands enhances coordination, focus, and overall balance.
5. Boosts Confidence:
– Mastering this challenging pose can boost self-confidence and mental resilience, fostering a sense of accomplishment.
Contraindications for Mayurasana (Peacock Pose)
1. Wrist Injuries:
– Individuals with wrist pain or injuries should avoid this pose, as it puts significant pressure on the wrists.
2. Elbow or Shoulder Issues:
– Those with elbow or shoulder problems should practice caution or avoid Mayurasana to prevent exacerbating the condition.
3. Abdominal Conditions:
– Avoid this pose if you have abdominal injuries, ulcers, hernias, or recent abdominal surgery.
4. High Blood Pressure:
– Individuals with high blood pressure should avoid this pose due to the intense pressure it places on the abdominal region.
5. Pregnancy:
– Pregnant women should avoid this pose as it involves intense abdominal pressure.
Tips for Beginners
1. Use Props for Support:
– Beginners can place a cushion or bolster under the hips for additional support while attempting the pose.
– Place a block below the feet and lift one leg at a time.
2. Practice Forearm Balance:
– Build strength and balance by practicing forearm balances and other preparatory poses before attempting Mayurasana.
3. Strengthen Core Muscles:
– Work on core-strengthening exercises to build the necessary strength for maintaining balance in this pose.
4. Start with Bent Knees:
– Begin with bent knees and gradually extend the legs as you build strength and confidence in the pose.
Learn Other Poses:
