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Mayurasana (मयूरासन)
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Mayurasana (मयूरासन)

Yoga Practice Name

Mayurasana (मयूरासन)

English Name

Peacock Pose

Description and Steps

Description:

Mayurasana, or the Peacock Pose, is an advanced balancing posture where the body is supported horizontally by the elbows placed against the abdomen. This asana builds strength in the arms and core and stimulates digestion by massaging internal organs.

Steps:

Starting Position:

  • Sit in Vajrasana (kneeling position).
  • Spread the knees apart while keeping the feet together.

Hand Placement:

  • Lean forward and place your palms on the floor with fingers pointing toward the feet.
  • Position your elbows close together and press them into the abdomen (navel area).

Leg Positioning:

  • Stretch your legs straight back with toes pointed.
  • Keep the body balanced on the palms.

Lift Off:

  • Shift your weight forward onto your arms.
  • Gradually lift both legs off the floor, keeping them straight and together.
  • Balance your whole body parallel to the ground.

Hold the Pose:

  • Maintain steady breathing.
  • Keep the gaze slightly forward to help balance.
  • Hold for a few seconds or as long as comfortable.

Release:

  • Slowly bring your feet down.
  • Return to kneeling or Child’s Pose (Shashankasana) to relax.
General Benefits
  • Improves Digestion: Stimulates abdominal organs, especially the liver, pancreas, and intestines—helpful in managing digestive disorders.
  • Strengthens Arms and Wrists: Builds upper body strength and stability by bearing the body's weight on the hands.
  • Enhances Core Strength: Tones abdominal muscles and develops core control.
  • Detoxifies the Body: Improves blood circulation and activates internal cleansing through stimulation of digestive organs.
  • Improves Balance and Focus: Boosts mental concentration and coordination through intense focus and control.
Cautions-Limitations-Contraindications
  • Wrist or Elbow Injuries: Avoid if you have recent or chronic injuries in the wrists, elbows, or shoulders.
  • High Blood Pressure or Heart Conditions: May increase pressure on the cardiovascular system—practice only under guidance.
  • Hernia or Abdominal Surgery: The intense pressure on the abdomen can aggravate hernias or post-surgical areas.
  • Pregnancy: Not suitable due to strong pressure on the abdomen.
  • Gastric Ulcers or Acid Reflux: Can worsen symptoms due to increased abdominal compression.
Complimentary Practice
  • Adho Mukha Svanasana (Downward-Facing Dog): A great counterpose for opening the shoulders and elongating the spine after balancing in Mayūrāsana. It also helps stretch the hamstrings and release tension in the back.
  • Utkatasana (Chair Pose): Strengthens the legs, core, and arms, which are essential for stability in Mayūrāsana. The activation of the core and the lengthening of the spine are beneficial for both poses.
  • Kakasana (Crow Pose): Helps build the arm strength and balance needed for Mayūrāsana. Since both are arm balances, practicing Kakasana builds confidence and stability in the wrists, arms, and core.
  • Setu Bandhasana (Bridge Pose): Offers a nice backbend and helps to open the chest, counteracting the abdominal compression of Mayūrāsana. It also stretches the shoulders and strengthens the back.
  • Bhujangasana (Cobra Pose): This backbend complements Mayūrāsana by helping to stretch the abdominal muscles and counteract the forward fold in the peacock pose. It also helps strengthen the lower back.
  • Trikonasana (Triangle Pose): Helps to open the hips, stretch the sides of the body, and lengthen the spine. It’s useful in warming up the body and ensuring proper alignment when practicing Mayūrāsana.
Similar Practices

1.Kakasana, 2.Pincha Mayurasana, 3.Chaturanga Dandasana, 4.Tolasana, 5.Bhujangasana

Practice Keynotes
  1. Engage the Core: A strong core is essential for lifting your body and maintaining balance. Engage your abdominal muscles deeply and use them to support the weight of your legs and torso.
  2. Focus on Wrist Alignment: Place your palms firmly on the floor, fingers spread wide for stability. Make sure your wrists are aligned directly under your shoulders to avoid straining the wrists.
  3. Elbow Positioning: Keep your elbows bent and close to your torso. The bend should be about 90 degrees, as this position will help you maintain balance and support the weight of your legs.
  4. Lift the Legs Slowly: Gradually begin to lift your legs off the floor, one at a time, while keeping your body centered. Avoid rushing the process; maintain control and engage your core throughout.
  5. Open the Chest: As you lift into the pose, keep your chest open and your gaze forward. Avoid collapsing the chest inward to maintain a strong and lifted posture.
  6. Focus on Breathing: Ensure a smooth and steady breath throughout the practice. Keep your breath relaxed to prevent tension from building up, especially in your shoulders and neck.
  7. Keep Your Neck Neutral: Don’t strain your neck by looking up or tucking it in too much. Keep the neck in a neutral position, with the spine long and aligned.
  8. Strengthen the Legs: Actively engage your thighs and feet, extending your legs to create a straight line from your head to your heels once you are balanced.
  9. Use Props (Optional): If you’re a beginner, consider using props like a block or cushion under your pelvis to assist in finding balance and building strength gradually.
Yoga Asana Type
Practice Level
Hatha Yoga Sutra

GS: 2.29-30/ 2.35 / HYP: 1.30-31 / SS: 3.35

Video