Eka Pada Rajakapotasana
One-Legged King Pigeon Pose
March 29, 2015
Phalakasana
Plank Pose
March 28, 2015

Peacock Pose

LEVEL

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Anatomy

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Pose Type

Sanskrit

Mayurasana
(my-yur-AHS-anna)
mayura = peacock

BENEFITS

  • Strengthens the forearms, wrists, and elbows
  • Massages the abdominal organs
  • Improves digestion
  • Stimulates the elimination of toxins
  • Develops mental and physical balance
  • Brings the three Ayurvedic doshas into harmony

CONTRAINDICATIONS

  • Wrist or elbow injuries
  • High blood pressure
  • Heart problems
  • Hernia
  • Peptic or duodenal ulcer
  • Pregnancy

HOW TO

  1. Kneel on the floor with your knees wide, and sit back on your heels. Place your palms on the floor, fingers pointing toward your feet.
  2. Bend your elbows slightly and press your pinky fingers and forearms together. Lean forward and rest your torso on your upper arms. Your elbows should press into your belly at or below your navel.
  3. Rest your forehead on the ground. Stretch your legs behind you, keeping your feet together.
  4. Activate your legs and buttocks. Shift your weight slightly more forward and, with an exhale, lift your feet from the floor. Bring your legs and torso parallel to the ground.
  5. Lift your head from the floor and gaze forward.
  6. Stay in Peacock pose for several breaths. To release, inhale and lower your feet and knees to the floor.

MODIFY OR REPLACE

Alternatives:

Modifications:

  • Place a cushion under the head to eliminate the fear of falling too far forward.
  • Rest the head on the ground and lift the legs only—until you feel ready to lift both.
  • Use a strap to bind the elbows together.

SEQUENCING TIPS

Before:

  • All yoga poses, including inversions; Mayurasana should be performed at the end of an asana practice

After:

TEACHING CUES

  • Bring the torso and legs parallel to the floor.
  • Keep the elbows together.
  • Lengthen from the crown of your head to the heels of your feet.

VARIATIONS

WATCH OUT FOR

  • Bodyweight supported on the chest rather than the abdomen
  • Elbows sliding apart