Mayurasana is an advanced arm balancing pose that helps tone and detoxify the body. Also known as 'Peacock Pose' (Mayur meaning peacock) in English, it is one of the oldest asanas in Hatha Yoga, in which, your whole body takes the shape of a peacock with its feathers down. 

Beginners may find this asana a bit difficult but it can be mastered with patience and practice. It is best to practice this posture in the morning; however, if it not feasible, you can practice it in the evening as well. 

  1. Mayurasana (Peacock Pose) steps: correct way to do Mayurasana
  2. Benefits of Mayurasana (Peacock Pose)
  3. Easy modifications of Mayurasana (Peacock Pose)
  4. Precautions to take before or while doing Mayurasana (Peacock Pose)

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
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 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.
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  • 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.
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