Mayurasana or the Peacock yoga
pose is one of the main asanas mentioned in the yogic text Hatha Yoga
Pradeepika. In sanskrit, ‘Mayura’ means peacock and ‘asana’ means pose. It is
said to invigorate and tone the digestive system as well as help flush out
toxins from the body. Holding the ground with both the palms supporting the
sides of the navel by both the elbows and raising oneself by a horizontal
stick, in the air, is called Mayurasana
- Place your hands on the floor between the knees with the palms down, fingertips pointing back towards the feet. Keep the hands touching together.
- Bring your elbows together and place them on the abdomen. Try to keep the elbows close together throughout the pose.
- Place your forehead on the mat in front of you.
- Straighten out both legs behind you. The body is now resting on the head, hands and feet.
- Lift your head.
- Keep the head up, gradually shift the weight of your body forward and as you do this lift the feet. The body should be parallel to the floor. In the beginning it is easier to lift each foot one at a time until you get the feeling for shifting the body weight forward and build up strength in the arms.
- In the beginning, hold the posture for 10 seconds, gradually working up to 30 seconds or more.
- To come out of the posture exhale and gradually lower the feet back down to the mat.
- Beneficial for repetitive stress injuries like carpal tunnel syndrome, and for people who spend a lot of time on the computer.
- Massages the internal organs of the abdomen.
- Improves balance and coordination.
- Strengthens the front and back lines of the body.
- Strengthens the shoulders, arms and wrists.
- Puts pressure on the abdome improving digestion, and relieving indigestion and constipation.
- Stimulates the abdominal organs.
- Avoid this pose in case of any elbow, shoulder or wrist injury.
- Avoid Peacock Pose during pregnancy and menstruation.
- Avoid this pose in some medical conditions like hernia, ulcers, heart disease, high blood pressure, brain tumour, complicated intestinal problems, and eye, ear or nose infections.