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How to Do the Peacock Pose (Mayurasana)

According to the Hindu lore, the peacock symbolizes love and immortality. This pose shares the same symbolism. The peacock gesture is called the Mayura Mudra - it signifies the beak of a typical peacock. In this gesture, the ring finger will connect the middle finger, and while the middle finger bends a bit, the two fingers are kept straight.

POSE INFORMATION

GENERAL INFO

Name in Sanskrit: Mayurasana

Difficulty: Medium

POSE BENEFITS

This pose gives strength to the wrists and the forearms.
It helps to tone the muscles of the abdomen.

POSE CAUTIONS

Those who have elbow or wrist injuries should avoid doing this pose.

HOW TO PRACTICE THIS ASANA

ONE

Go on the floor on your knees. Keep the knees wide while sitting on your heels. Bend your forward. Support your palms on the floor and keep your fingers facing your body. The thumbs should face the sides. Fold your elbows.

Try to contact the pinky sides of your hands, at the same time with the outside of your forearms. Fold your elbows to make an angle of ninety degrees, then move your knees to the exterior of the arms and to the front of your hands.

Bend the body over the back of the upper arms and dig your elbows inside the belly deeply. This could be at the top of the navel or lower than the navel.

TWO

It’s likely the elbows separate. Fret not. When it happens, just try to use a strap to keep them together.

Attach the strap at the top on your elbows. For advanced students, balance your body with a block under your feet.

THREE

Press your body against the pressure from your elbow. Move your forehead lower to the floor. Keep your knees straight and extend the legs to the back of the body trunk and the head of your feet should be on the floor.

Press your buttocks and curve your shoulders to towards the floor. Carry your head up and stare forward. Bend your weight to the front. The pressure from shifting of weight (and that of keeping the buttocks pressed and busy) should push your feet up from the floor.

Turn your torso and legs that they become parallel to the floor.

FOUR

With your first attempt, stay in the position for about 10 seconds. With time and experience, make it to 30 seconds.

Now move your head and feet to the floor. Fold your knees and push the body away from the arms.