Mayurasana – Peacock Pose

Mayurasana – Peacock Pose


Mayurasana is derived from the combination of the Sanskrit words Mayura(Peacock) and asana (posture or pose). The reason for the name Mayurasana is, this pose resembles the position of the Peacock.  It is called as Peacock-Posture in English.

Mayurasana is one of the main asanas mentioned in the Hatha Yoga Pradeepika. To practise this yoga, one should coordinate the strength and balance.

Preparatory Poses for Mayurasana are Seated Foot Behind the Head Pose (Eka Pada Sirasana) and Four Limbed Staff Pose (Chaturanga Dandasana); and the follow up poses are Four Limbed Staff Pose (Chaturanga Dandasana), Shoulder Pressing Pose (Bhujapidasana), Foot behind the Head Pose (Eka Pada Sirasana), One-handed Arm Balance (Eka Hasta Bhujanasana), Downward Facing Dog (Adho Mukha Svanasana) and Child Pose (Balasana)

Steps Involved:

  1. Start with kneel on the floor
  2. Sit on your heels.
  3. Lean forward.
  4. Press the palms on the yoga mat.
  5. Make sure that your wrists and fingers turned backwards.
  6. Place the palms between two thighs.
  7. Press abdomen by your elbows.
  8. Slowly move your legs back.
  9. Legs should be straight. Make sure that Toes touch the floor.
  10. Lift the whole body by tensing the abdominal muscles.
  11. Hold the weight entirely on the palms.
  12. Whole body should be horizontal and parallel to the floor.
  13. The whole body weight entirely borne by the palms and forearm.
  14. Hold in this position for few seconds(20 to 40 seconds for beginners)
  15. Slowly Exit the pose.


  • Prevents the infertility.
  • Reduces acidity.
  • Tones up the abdominal portion of the body.
  • Strengthens the lungs, hands, legs, Back torso, shoulders, fore arms, wrists, elbows and the neck bones.
  • Prevents the hip bone.
  • Tones digestive system.
  • It is a great detox pose.
  • Increases sexual vitality and energy.
  • Helps to reduce the constipation, piles, indigestion and diabetes.
  • Eliminates the effects of deadly poisons.
  • Helps to relieve excess bile, wind, or phlegm.
  • Increases the appetite.
  • Strengthens the arm and the whole body.
  • Reduces stress and calms the mind.
  • Helps in preventing diabetes.
  • Improves the digestion.
  • Increases the physical and mental balance
  • Removes the lethargy.
  • Reduces the cholesterol accumulation in the stomach area.
  • Makes the spinal cord straight.
  • Stimulates the internal organs intestines, spleen, liver, pancreas, kidneys and stomach.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Wrist problems
  • cervical spondylitis
  • Elbow Injury
  • Shoulder problems
  • During pregnancy
  • Menstruation
  • High blood pressure
  • Ulcers
  • Hernia
  • Infections in Nose, ear and eye
  • Heart disease
  • Brain tumour

Practise this yoga daily, will yield the better results.

It’s must to do this pose in the morning with empty stomach.

One should improve the balance, before practising this pose.

Entire weight of the body remains on the navel.