How to Do Peacock Pose (Mayurasana)

Although we classify Peacock Pose (Mayurasana in Sanskrit) as an arm balance, it’s quite different from others. Experience with arm balances will help you understand how to find your centre of gravity, but Peacock is an advanced pose with unique benefits that stem from the challenge of tucking your elbows under your stomach. These include stimulation of the abdominal organs and enhanced core strength.

Step-by-Step Instructions for Peacock Pose

1.   Begin on your hands and knees with your knees wide and your big toes touching.

2.   Turn your hands one at a time so that your fingers are pointing towards the back of your mat. At the same time, bring each hand closer to your knees and both hands to the Central Line.

3.   Lean forward and bend your elbows back.

4.   Round your back and press your elbows into your abdomen.

5.   Continue shifting your weight forward.

6.   Lift and straighten your legs one at a time, bringing your body parallel to the floor.

7.   Lift your head and gaze forward.

8.   Hold for a few breaths, then release your legs.

Mayurasana Basics

Sanskrit meaning: Mayura (Peacock) Asana (Pose)

Yoga level: Advanced

Pose type: Arm balance

Pose category: Core strength, Balance

Common props: Block under forehead for support

Benefits of Peacock Pose

● Strengthens your wrists, forearms, arms, and core

● Stimulates the abdominal organs and aids digestion

● Enhances balance and body awareness

Key Alignment Cues

1. Elbows into Abdomen

Your elbows will dig into your belly. It can be a bit uncomfortable, but it’s the fulcrum of the posture.

2. Firm Your Core

This creates counter pressure for your elbows and helps you lift your legs.

3. Find Your Balance Point

The key to lifting your legs is finding the sweet spot where your upper and lower body are in balance.

4. Dome Your Spine

Use spinal flexion (as in Cat Pose) to separate your shoulder blades and hollow your belly, making space for your elbows. Once your elbows are tucked under, lift your head. 

Beginner Tips for Peacock Pose

● Use blocks under your head for support while learning

● Keep your feet on the floor at first

● Start by placing elbows into the abdomen without lifting to get comfortable with that position

Mayurasana Variations & Modifications

Knees-Bent Mayurasana

Lift your legs without extending them as an intermediary step. 

Forehead-Supported Mayurasana

Place a block under your forehead for support as you practice lifting your legs. 

Padma Mayurasana (Lotus in Peacock Pose)

Bring your legs into Lotus while you’re in hands and knees position before lifting up.

Preparatory Poses

Plank Pose (Phalakasana)

Builds shoulder and core strength.

Crow Pose (Kakasana)

Introduces arm balancing and wrist strength. 

Cat Pose (Marjaryasana)

Reminds you to dome your spine. Also, try reversing your hands in this position so that your fingers point back.

Counter Poses

Child’s Pose (Balasana)

A place to rest and release your wrists and back.

Cow Pose (Bitilasana)

Stretches your spine in the opposite direction.

Why We Practice Peacock Pose

In addition to its physical benefits, Peacock Pose stretches your conception of what’s possible. Working on a challenging pose over time encourages a growth mindset and demonstrates that you can do hard things. The confidence won on your mat soon shows up in your daily life as well. 

Mayurasana FAQs

Why is it called Peacock Pose?

The Sanskrit name of the pose is Mayurasana, and Mayura means peacock. The pose resembles a Peacock with its tail down.

I can’t lift my legs in Mayurasana. What should I do?

Keep practicing poses that strengthen your core and arm balances that give you experience finding your centre of gravity. Also, work on Mayurasana regularly at home.

Is Mayurasana suitable for beginners?

Mayurasana is an advanced pose. Most yoga beginners will find this pose challenging until they build strength, flexibility, and body awareness. Stick with it, though; progress comes with practice.