Mayurasana (Peacock Pose) steps and benefits

Here is a step by step guide to do Mayurasana:

• Sit down on a flat surface with your knees bent
• Place your heels close to each other and make sure that your knees are wide apart
• Now, kneel forward, place your palms on the ground between your knees with your fingers pointing towards your body
• Gently bend your elbows and press them towards your abdomen, putting all your body weight on your hands
• Slowly, stretch your legs backwards, lifting them above the ground
• In the final position all your body weight should be on your palms and arms and your whole body should be above and parallel to the ground
• Tighten your shoulders, straighten your head and set your gaze forward
• Try to hold the pose for a few minutes but do not force yourself
• Now get back to your first position gently, relax your body and breathe in and out slowly.
• Try to repeat this asana at least three times. However, you may practice it according to your strength

 Mayurasana provides some incredible benefits. Some of which are listed below:

• It helps improve digestion
• It detoxifies the body and helps get rid of skin problems such as acne, dark spots and pimples
• Mayurasana improves blood circulation
• When done regularly, this asana helps strengthen shoulders, wrists, elbows and spine
• It improves the functioning of liver, intestines and kidneys
• Mayurasna helps reduce the risk of conditions such as acidity, constipation and diabetes
• It improves concentration and helps maintain mind-body balance

• If you find Mayurasana a bit difficult in the beginning, you may start with practising Hansasana first. 
• Also, if you find it difficult balancing your body on your elbows, you can use blocks to support your head and your ankles till the time you get used to the asana.

• If you have any injury in your wrist, elbow or shoulder, you should not practice mayurasana.
• Avoid this asana if you have the following conditions: Hernia, peptic ulcers, cardiovascular diseases, high blood pressure or problems in intestine.
• Pregnant women are strictly recommended not to practise this asana.
• If you feel any pain or discomfort while practising this asana, stop immediately and relax for some time. If the problem persists, talk to a doctor as early as possible.
• People who have had a recent abdominal surgery should not do Mayurasana.
• Don't begin or end your yoga session with Mayurasana, instead, practice it in the middle of your asana series.