Print Print Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark

Peacock Pose

Mayurasana

MC_202_05_large.jpg
(my-yer-ahs-anna)

mayura = peacock

Step by Step

Kneel on the floor, knees wide, and sit on your heels. Lean forward and press your palms on the floor with your fingers turned back toward your torso (thumbs pointing out to the sides). Bend your elbows slightly and touch the pinky sides of your hands and the outer forearms (up to the elbows) together. Then bend your elbows to a right angle and slide your knees to the outside of your arms and forward of your hands. Lean your front torso onto the backs of your upper arms and burrow your elbows deep into your belly at or below the navel.

If your elbows slide apart, you can bind them together with a strap. Position the strap just above your elbows. If you can't quite manage the full pose (as described in the next step), support your feet on a block (sitting on one of its sides), placed near the back end of your sticky mat.

Firm your belly against the pressure of the elbows. Lower your forehead to the floor. Then, straighten your knees and stretch your legs out behind your torso, tops of your feet on the floor. Firm your buttocks and round your shoulders slightly downward. Lift your head off the floor and look forward. Lean your weight slightly forward—if your legs and buttocks are firm and active, this slight shift of weight will lever your feet off the floor. Position your torso and legs approximately parallel to the floor.

Hold at first for about 10 seconds, gradually increasing your time to 30 seconds as you gain more experience with the pose. Then lower your head and feet to the floor, bend your knees, and lift your torso off your arms.

Show All

Print Print Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark

Subscribe to Yoga Journal Magazine

Reader Comments

Raghav M

Mayurasana is a difficult asana for beginners. But it can be mastered easily if we try Hamsasana first. Once we can hold hamsasana (swan Pose) for at least 1 minute, then mayurasana can be attempted with ease.

Some Indian guy

@Yoganaut: While mensurating, due to bleeding, uterus tissue is believed to in tender state. Doing asanas which will increase the flow may cause complications in ebbing the flow. So, it is only a precaution in many cases and not hard rule. But no-one would want to risk, and that's why the prohibition

Hobo

Mayurasana

See All Comments »      Add a Comment »

Your Name:

Comment:

Stay Connected with Us!

Join Yoga Journal's Benefits Plus
Liability insurance and benefits to support
teachers and studios.
Learn More
Get 2 FREE Trial Issues and 4 FREE GIFTS
Your subscription includes
Yoga for Neck & Shoulders • Yoga Remedies
Yoga for Headaches • Calm, Cool, Collected
YES! Please send me my FREE trial issues of Yoga Journal
and my 4 FREE downloadable Yoga Booklets.
Full Name:
City:
Address 1:
Zip Code:
State:
Address 2:
Email (required):
Free trial offer valid for US subscribers only. Canadian subscriptions | International subscriptions