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Yoga Poses

Peacock Pose

According to Hindu lore, the Peacock symbolizes immortality, love, and patience. Peacock Pose, called Mayurasana in Sanskrit, works to lovingly strengthen the core while stretching the palm side of the wrists.

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How to Say Mayurasana in Sanskrit

(my-yer-ahs-anna) mayura = peacock

Peacock Pose: Step-by-Step Instructions

Photo: Christopher Dougherty; Mat: Jade Yoga; Props: Hugger MuggerChris Dougherty

Peakcock Pose Cue

**NEED Video*

Contraindications and Cautions of Peakcock Pose

  • Avoid or modify if you have wrist arthritis, wrist pain, or carpal tunnel.
  • Avoid if you are pregnant.
  • Avoid if you have a shoulder injury, including a rotator cuff injury.
  • Avoid if you have any abdominal pain, concerns, or a hernia.
  • Avoid or modify if you have back pain or concerns.
  • Don’t force your body into the pose; instead, move slowly and mindfully in and out of the pose.
  • If you have any pain with the pose or other limitations, try pose variations and modifications or visualize doing the full expression of the pose in any position. Always ask your health care team if you are unsure of what you can and cannot do with your particular health concerns. Also, seek a qualified yoga instructor or yoga therapist to help you individually adapt the pose for safety.

Benefits of Peakcock Pose

  • Strengthens your core, chest, arms, thighs and back of the wrists (wrist extensors).
  • Stretches the palm sides of your wrists (wrist flexors), which counteracts the effects of typing.

3 Ways to Modify Peakcock Pose

1. Peacock Pose with Feet on a Floor

  • Follow the primary pose instructions but simply do not lift the feet.

2. Half Peacock Pose

  • Try lifting one leg at a time.

3. Peacock Pose with Blocks

  • Put your mat perpendicular to the wall.
  • Set up one block at one of the lower heights against the wall and one block toward the front of your mat.
  • Step on the block against the wall and bring the soles of your feet against the wall.
  • Set your arms up in position (elbows flexed and fingers pointed toward your toes) and place the other block under your chin or forehead.
  • Hold for several breaths to get used to the positioning.
  • Then, place your knees down and come out of the pose.

Preparatory Poses for Peakcock Pose

  • Chaturanga
  • Dandasana
  • Plank
  • Forearm plank

Follow-up for Peakcock Pose

  • Adho Mukha Svanasana (Downward Facing Dog)
  • Balasana (Child’s Pose)

Sequencing tip

Be sure to adequately warm up the wrists, arms and shoulders before practicing this posture to prevent agitation or injury.

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