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Peacock Pose Mayurasana

Peacock Pose Mayurasana

Peacock Pose, also known as Mayurasana, is an advanced yoga posture that not only challenges your balancing skills but also enhances your core strength and overall body control. This pose derives its name from the graceful and proud peacock, mimicking the display of its feathers during courtship. Despite its complexity, mastering this pose can be a rewarding achievement. Peacock Pose primarily engages your arms, shoulders, and abdominal muscles, making it an excellent exercise for building upper body strength. As you balance your body on your hands, it activates and tones the muscles in these areas, promoting stability and endurance. Additionally, the pressure applied to the abdomen during this pose massages the digestive organs and can help improve their functionality. Apart from its physical benefits, Peacock Pose also offers mental and emotional advantages. As you focus on maintaining your balance and breathing steadily, you cultivate mindfulness and concentration. This can help alleviate stress, anxiety, and improve overall mental well-being. It is important to note that Peacock Pose is an advanced pose, and beginners or those with wrist or shoulder injuries should avoid attempting it. If you are considering trying this pose, be sure to warm up properly by stretching and activating the muscles in your arms, shoulders, and core. Remember to listen to your body and never force yourself into a pose if it feels uncomfortable or painful. With consistent practice, patience, and guidance from a certified yoga instructor, Peacock Pose can become an empowering addition to your yoga routine.


  • Start by kneeling on your yoga mat, with your knees hip-width apart.
  • Gently place your hands on the mat, shoulder-width apart, fingers pointing towards your knees.
  • Slowly walk your hands forward, bringing your chest close to the mat while extending your legs straight behind you.
  • Lift one leg off the mat at a time, keeping your toes pointed and your legs engaged.
  • Shift your weight forward, engaging your core, and lift both legs off the mat simultaneously.
  • Squeeze your glutes, engage your core, and maintain a straight line from head to toe.
  • Hold the pose for a few breaths, keeping your gaze slightly forward and your neck relaxed.
  • To release, slowly lower your legs back to the mat and bring your knees down, returning to the starting position.

Tips & Tricks

  • Engage your core muscles throughout the pose to maintain stability and balance.
  • Focus on maintaining a neutral spine alignment to avoid unnecessary strain on your back.
  • Practice deep diaphragmatic breathing to help relax your body and enhance stability.
  • Work on strengthening your wrists and forearms to support your body weight in this pose.
  • Progress gradually by starting with modified variations such as forearm plank and gradually working your way up to the full Peacock Pose.
  • Maintain a consistent practice schedule to improve your overall strength and flexibility.
  • Listen to your body and take breaks or modify the pose if you feel any discomfort or pain.
  • Incorporate shoulder and chest-opening stretches into your routine to improve mobility for this pose.
  • Practice patience and consistency, as it may take time and practice to master the Peacock Pose.
  • Consider seeking guidance from a qualified yoga instructor to ensure proper technique and form.

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