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Peacock Pose (Mayurasana)

Peacock Pose, or Mayurasana, is called so because of the peacock like posture that one takes up when this pose is performed. This pose is ideal for diabetic patients as it rejuvenates the nerves and muscles connected with the kidneys.

Peacock pose (Mayurasana)

Health Benefits

The Peacock Pose gives strength to the forearms, shoulders, wrists and elbows. This pose also builds up the back torso, arms, core muscles and the legs. It revitalizes the liver and the spleen, as well as the stomach and pancreas.

This pose is also known as the detoxification pose as it flushes out toxins from our body. It is also said to tone the digestive system and cure constipation, acidity, indigestion and piles. Peacock Pose also enhances concentration and increases blood circulation in the body. This pose alleviates stress and improves the liver health. It also improves sense of balance and removes lethargy.

Mayurasana is known for curing tumors and fevers and is also said to calm the mind.


Getting into Pose

What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.

Difficulty Level: Advanced

Initial Position: Table Pose

Drishti or Gaze: Forward


  1. Begin by sitting down on your heels on the ground and keep your knees wide apart.
  2. As you lean forward, place your palms flat on the ground with the fingers pointing inside or towards your body. Bend your elbows slightly and press them in the midriff region.
  3. Let the crown of the head be on the floor. Straighten the knees and stretch out both the legs backwards. Make sure the upper part of the feet are on the ground.
  4. Look up and gaze forward. Keeping the legs firm, gradually shift the weight forward from the hips. At the same time, start getting your feet off the ground.
  5. Let the body be aligned and parallel to the floor.
  6. Stay in the pose for 10 seconds and repeat.

If you feel exerted, relax in Child’s pose (Balasana).
Other Variations

  • Feathered Peacock Pose (Pincha Mayurasana)- Advanced Version: Get on your hands and knees with your fingers pointing back towards you. Curl your feet under. Bend your elbows and put all the weight on your elbows. Straighten your legs, bend forward and bring all your weight to your arms. Lift your feet off the floor. Hold the pose for 15 secs and repeat. Feathered Peacock Pose is good for treating digestion related problems and also increases the ability to focus.

Preparatory Poses

Beginner’s Tips

It is recommended that you perform this challenging pose under supervision of a Yoga instructor only.

Beginners can make use of Yoga straps and bind the arms together by fastening them just above the elbows. This will prevent them from sliding apart.

Advanced Poses

  • One Handed Arm Balance (Eka Hasta Bhujangasana)
  • Shoulder Pressing Pose (Bhujapidasana)

Important Notes

Avoid this pose if you have the following conditions:

  • Elbow Injury
  • Wrist Injury
  • Shoulder Injury
  • Pregnancy
  • Menstruation
  • Hernia, Ulcer, Heart disease
  • High B.P., Brain Tumor
  • Eye/Ear/Nose Infection

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