Peacock Yoga Pose

Mayurasana

Peacock Yoga Pose
overview

Peacock Yoga Pose is an arm balance pose that targets the biceps and triceps and is ideal for yogis and yoginis at an advanced level.

muladhara – the root chakra
related poses

advanced | arm balance | biceps, triceps

[yoga-sharrre]

[yoga-tags]

How To Do Peacock Yoga Pose
  1. Begin in the Cat Pose (Marjaryasana). Bend at the elbows and lower your head down between your hands, placing your forehead on the floor. Gently roll forward onto the crown of your head, supporting your weight on your head and knees.
  2. Lift your hands and extend your arms back between your legs, then pull them back toward your head as you bend your elbows into your abdomen. Keep your palms down, fingers stretched out and pointing back toward your feet. Tuck your elbows tightly in together at the abs, touching them together.
  3. When you feel your hands are strong against the floor, elbows deep around the navel, begin to straighten your legs out behind you one at a time by lifting your feet and extending out through the heels before placing your toes back on the ground. Lift your head from the floor and look up; this should lengthen the spine, your current position resembling a modified Plank Pose (Adho Mukha Dandasana).
  4. Exhale as you lean your body forward slightly, shifting your weight onto your hands. When you feel balanced, use this shift to draw one foot off of the floor, followed by the other. Try to bring your body parallel to the floor.
  5. Hold this position for a few breaths, gradually increasing to 30 seconds. To exit the position, bring your feet back to the floor, then bring your knees down as well. Change the position of the hands to come back to the Cat Pose before coming out.
Notes
  • Breathe deeply through each step.
  • This is an advanced pose that requires strength in the arms. Do not attempt this position for the first time without a yoga trainer present.
  • Do not attempt this position if you have wrist, elbow or arm injury.
Tips

If you are having trouble balancing, rest your forehead on a block when you come into the full position
If you are having trouble keeping your elbows together at the abdomen, use a yoga strap just above the elbows.

Stretches & Strengthens

All Muscles: Biceps, triceps, wrists, abs, lower back, legs

Target Muscles: Biceps, triceps, wrists

Health Benefits of Peacock Yoga Pose
  • Increases focus and balance.
  • Builds strength throughout the body.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Mayurasana

(pin-cha my-your-AHS-anna)

mayura: peacock, belonging to a peacock, made of peacocks’ feathers
asana: posture

History & Mythology

History & Mythology


There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?

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