Step by Step Guide

  1. Begin with a thorough warm-up, focusing on wrist mobility, shoulder opening, and core engagement.
  2. Include poses like Downward-Facing Dog, Plank, and Dolphin Pose in your warm-up.
  3. Kneel on your mat with your knees hip-width apart.
  4. Place your hands on the mat with fingers spread wide, wrists directly under your shoulders.
  5. Bend your elbows and bring them close to your belly.
  6. Position your elbows so they are parallel and just inside the edges of your abdomen
  7. Straighten your legs back, lifting your hips and creating a straight line from head to heels.
  8. Engage your core to support your lower back.
  9. Lift your legs off the ground, bringing your toes together.
  10. Initially, you may keep your toes on the ground or lift one leg at a time.
  11. If comfortable, straighten your legs fully, lifting both feet off the ground.
  12. Keep your body in a straight line, avoiding any sagging or arching.
  13. Shift your weight forward onto your elbows, balancing on them.
  14. Engage your core, and keep your gaze slightly forward.
  15. Hold the pose for as long as comfortable, breathing deeply.
  16. Aim to hold for at least 15-30 seconds as you build strength and balance
  17. To release, lower your legs to the ground and rest in Child’s Pose or another comfortable position.

Benefits of The Peacock Pose (Mayurasana)

  • Strengthens Core and Arms: Mayurasana builds strength in the core, arms, and wrists.
  • Digestive Stimulation: The pose stimulates the abdominal organs, aiding in digestion.
  • Improves Balance and Focus: This advanced arm balance challenges and improves balance and concentration.

Tips for Advanced Practitioners:

  • Wrist Warm-Up: Ensure your wrists are adequately warmed up before attempting Mayurasana to prevent strain.
  • Elbow Placement: Keep your elbows close to your belly, creating a stable foundation for the pose.
  • Leg Engagement: Keep your legs engaged and toes together to maintain balance.
  • Avoid this pose if you have wrist, elbow, or shoulder injuries.
  • If you’re new to the pose, start by practicing with one leg at a time before attempting to lift both.