Mayurasana Benefits, and Steps

How many of you love peacocks? There is also a Yogasana on the name of it. Peacock Pose (Mayurasana) is an advanced hand-balancing yoga pose. It is most related to Hatha yoga, although it’s practiced in different sorts of yoga as well.

By balancing on your arms, your wrists and forearms are stretched and your core and again are engaged. Mayurasana is an effective way to release rigidity from the body, elongate your limbs and challenge your balancing abilities.

Due to its advanced nature, Mayurasana is best integrated close to the center or finish of a sequence of postures, for example, a solar salutation or sequence of seated poses.

Prepare for this advanced yoga pose by opening up the body part which might be focused. The wrists are particularly prone to straining, so wrist stretches are encouraged.

It is an advanced level yoga posture, but don’t worry we will together make this pose easy, and Mayurasana has lots of benefits that worth the hardship. Read the full article to know details about the Mayurasana.

English name and meaning of Mayurasana

The name comes from the Sanskrit phrases mayūra (मयूर) that means “peacock”] and āsana (आसन) that means “posture”.

Mayurasana is, without doubt, one of the oldest non-seated asanas practiced in hatha yoga; it’s first described within the tenth-century Vimānārcanākalpa. The Vāsiṣṭha Saṁhitā 1.76-7 states that it destroys all sins.

How to do Mayurasana?

mayurasana steps

Very little gear is required to practice this pose — only a yoga mat and also you. Beginners could wish to ease into the pose with a yoga block or a different foundational prop for help.

  • Start in an upright seated place. Sit in your knees and heels within the Veerasana (Hero Pose). Keeping a gap between your knees will open up your hips.
  • Lean your shoulders ahead and place your arms in front of you. As you lean ahead, your elbows will bend a bit. Make sure that your arms and elbows face inward in direction of your heart.
  • As you press your palms into the ground, your torso will press against the back of your upper arms. Your head will come ahead in direction of the mat.
  • Lengthen your knees and lengthen your legs behind you, toes facing the ground. Your body weight must be distributed in your arms and feet. 
  • Engage your core as you put it together to shift the burden of your lower body to the upper body.
  • Squeeze your thighs together so your legs turn out to be one unit. Use your toes to shift the burden to your upper body.
  • Lift your feet off the floor one by one. As you regain stability in your arms, elevate your legs so that they’re parallel to the bottom.
  • Lift your head and look ahead. Hold the pose for 15-30 seconds, keeping your core, pelvis, and thighs engaged.
  • Release the pose by lowering your feet to the bottom, then your knees. Liftoff of your arms and sit again in your knees and heels to take the stress off of your wrists.

Benefits of Mayurasana

Mayurasana provides tons of health benefits that are as follows:

  • This pose tones all the digestive systems and revitalizes the inner organs together with the abdomen, liver, intestines, kidneys, pancreas, and spleen.
  • Useful for building core strength vital for different superior poses
  • Mayurasana makes the digestive health so robust, that one can digest any sort of meals, lowering the productions of toxins within the intestines as a consequence of undigested meals.
  • It is an efficient detox pose and also, helps to eliminate tumors and fevers.
  • Mayurasana will increase sexual vitality and power.
  • It strengthens the arms and shoulder muscle groups and additionally helps alleviate situations associated with constipation, piles, and diabetes
  • It additionally helps to increase the muscle strength of the elbow, backbone, wrist, and shoulders.
  • Mayurasana improves your body postures.
  • It enhances your concentration and establishes coordination between body and mind.
  • Like different yoga asanas, Mayurasana also helps in releasing stress and anxiousness
  • It reduces all menstrual and menopause dysfunctions.

Contraindications and Precautions of Mayurasana

Mayurasana precautions
  • If you feel the ache in your wrists, arms, or arms throughout this pose, release it safely.
  • Do not do Mayurasana after a stomach surgical procedure because elbows apply stress to the abdomen throughout this pose. Check along with your physician to see how long after the surgical procedure you possibly can carry out this pose.
  • Pregnant women shouldn’t carry out this pose as your abdomen rests in your elbows.
  • There is powerful involvement of the wrists and different arm joints on this yoga pose. People with wrist and elbow accidents should abstain from applying stress to these body parts.
  • This asana is claimed to detoxify your system and release toxins. If you’re feeling unwell while doing the pose, release the asana instantly.

Avoid Mayurasana in the following situations:

  • Heart ailments
  • Hernia
  • High blood stress
  • Eye, ear, and nostril infections
  • Problems within the gut
  • Brain tumor
  • Menstruation
  • Pregnancy

Common Mistakes

Make sure to stay away from these common mistakes to maintain a correct form and stay away from injuries. It requires extra caution to keep away from straining the wrists. If you are not doing it correctly you would not be able to get the benefits of Mayurasana.

Don’t begin your sequence with this pose

Do this pose close to the center or finish of your sequence. Warm-up to this pose with beginner poses that enhance strength and stability. Do different arm-balancing poses to ease your wrists into this advanced stretch. If wanted, carry out wrist stretches to keep away from strain.

Moving backward and forwards at the top Mayurasana

As you attempt to stability the burden of your lower body in your arms and arms, you may feel like a seesaw or teeter-totter.

Keep your elbows narrowed in. Your arms shouldn’t be shoulder-length aside, however fairly nearer together. This will create a powerful base for the pose. Additionally, you may simply want extra practice bettering stability.

Leaning too far ahead

Mayurasana is a balancing pose. Though much of the body weight is carried by the upper, you must keep away from leaning all the way forward. With your fingers pointing in direction of your pelvis and your wrists in a vulnerable state, leaning the head towards the floor could trigger hurt to your bones.

Remain in an upright place as you discover stability between leaning forward and backward.

Don’t elevate your legs dramatically

When shifting your body weight to your arms, it’s tempting to elevate up shortly and suddenly. However, this will increase the danger that you’ll lose stability and probably injure your wrists.

Instead, elevate one foot at a time. Make small shifts that enable your upper body to adjust earlier than getting into the final pose.

Release the pose safely

Like take off, you’ll wish to return to the ground gently as an alternative of eagerly. Releasing the pose suddenly could trigger you to fall onto the ground. Release the pose gracefully and safely by lowering one foot at a time and shifting the burden off of your wrists and onto your lower body.

Variation of Mayurasna

Pinch Mayurasana

Pincha Mayurasana
  • come on your hands and knees facing the wall. Your fingertips ought to be very near the all. (An inch or two away is acceptable. This is so when you kick up and your heels are on the wall, your spine is just about as vertical as could be expected).
  • Bend your elbows to bring your lower arms and palms level against the floor.
  • Your upper arms ought to be opposite to the lower arms. Your look ought to be forward and down.
  • Twist your toes under and lift your hips to come into a Downward Facing Dog (Adho Mukha Svanasana) position with your legs.
  • This position is now and then called Dolphin (Ardha Pincha Mayurasana) or Puppy present.
  • Walk your feet in toward your elbows however much as could reasonably be expected. Ideally, your hips will come over your shoulders.
  • Lift your predominant leg (the one you like to lead with) to a Down-Dog Split (Eka Pada Adho Mukha Svanasana) position.
  • Breathe out and Bend the knee of the leg that is as yet on the floor. Kick the lifted leg with the foot flexed as your base leg jumps up. Attempt to land the two heels delicately on the wall.
  • Note that the head keeps awake off the floor.
  • Keep your look on the floor between your hands.
  • Engaging the core and hug the ribs in.
  • If you can keep both the legs up and invert, try to engage your core so you can eliminate your feet from the wall each in turn and equilibrium freely. Stay in the posture for one to five minutes, breathing slowly and deeply.

Come down and rest.

Beginners Tip

As a beginner, you might find it hard to hold Peacock Pose. To get the asana proper, use blocks to help your head and ankles until you get a hold of the asana. Once you are able to do this pose.

You will realise how many benefits Mayurasana gives.


This article provides general information only. It would be better if you consult an expert. It is not a substitute for an expert at all.

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