Peacock Pose (Sanskrit: Mayūrāsana / मयूरासन)
Peacock Pose or Mayurasana (Mayūrāsana) is an advanced arm-balancing pose in which the entire weight of the body is borne by the wrists, forearms, and palms. It requires a sufficient amount of balancing skills and strength in the forearms, spine, and wrists. This pose is named Peacock Pose because when we practice it, the body resembles that of a peacock strutting around with its feather down.
Instructions for Doing the Peacock Pose
- Start by getting into the tabletop position with your knees and hands firmly placed on the floor. Make sure your hands are placed directly under your shoulders, and your arms are perpendicular to the floor. Your back should be parallel to the floor. Keep your toes pointed and look ahead.
- Now, invert your palms so that your fingers point towards your feet. Make sure your little fingers are joined together.
- Bend your elbows and join your forearms as well to rest your diaphragm on the elbows. Your chest will rest on the back of your upper arms.
- Extend your body forward and straighten your knees by lifting them off the floor one by one. Keep your legs together throughout these steps.
- With an exhalation, bear the weight of your body on your wrists and palms by raising your legs off the floor. It’s ideal to lift both your legs together but if that’s not possible initially, lift them one by one.
- Stretch your torso and head forward and make sure your entire body is in one straight line parallel to the floor with your legs and feet together.
- Hold the position for as long as it’s possible for you, gradually increasing the time to 30 seconds and then to 60 seconds.
- To release the asana, lower your head and then bring your legs back to the floor. First place your knees on the floor and then your feet. Finally, lift your palms off the floor and relax.
Benefits of Doing the Mayurasana
- Peacock Pose builds your core strength which is needed for practicing advanced balancing asanas like Urdhva Kukkutasana, Eka Pada Galavasana, and Dwi Pada Koundinyasana.
- This asana simultaneously works to strengthen your forearms, wrists, spine, chest, abdomen, lower back, knees, glutes, thighs, and hamstrings.
- Needless to say, this pose enhances your sense of balance and coordination.
- This pose increases the circulation of blood in your body, which regulates your body temperature and helps you get rid of toxins.
- It stimulates your vital organs, enhancing the function of your lungs, heart, liver, intestines, stomach, and kidneys.
- Mayurasana can help cure ailments like diabetes and piles. It strengthens your reproductive system as well.
- Regular practice of this asana helps you combat stress, anxiety, and depression. Your concentration level increases and you learn how to remain calm even in the most testing situations.
Precautions
- Do not practice this asana if you have a wrist, shoulder, or elbow injury.
- Also, don’t attempt this pose if you have heart disease, high BP, hernia, brain tumor, or any kind of ear or eye infection.
- Women who are menstruating or are pregnant should also skip this asana.