Mayurasana (Peacock Pose): An ancient Hatha Yoga Style 

Mayurasana is one of the ancient yoga forms in Hatha yoga. Generally, the Mayurasana word is a mixture of two words “ Mayur” that belongs to peacock and “Asana” which refers to posture. This is traditional and non-seated asana. This asana looks like in a manner that peacock walks around with its feathers downward steadily. Usually, in this asana practitioner body uplift similar to holding a horizontal rode on the floor with your palms the same time body is supported through elbows. This asana posture looks so complicated but it is not so. If this is done in a proper manner following guidelines you can do it perfectly. Here, in this article, I will explain all the steps of doing Mayurasana and its amazing benefits.

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Steps of doing Mayurasana

Before going to step forward, I want to give you some suggestions. While performing this asana, your stomach or bowel should be emptied or you have eaten at least 5 to 6 hours before. So you manage to keep enough strength to perform this asana due to the proper digestion of your meal. This yoga asana can be done in both morning and evening time. It takes around 30 to 60 seconds to perform this asana. This posture requires no repetitions in this asana. Now, carry forward to the following steps-

  1. First, start with sitting on your heels and ensure that your knees have enough space so both knees are not touching each other. 
  2. Put your hands on the floor and pointing your fingers towards your body. Then try to bend your elbow smoothly and push down them towards your abdomen.
  3. Now, following steps further, keep your belly as solid as you can do. While doing this, put your head on the floor at ease and try to arouse sturdiness in your stomach.
  4. Lie down your legs in an order that your knees are as straight as an arrow and top part of your feet are just facing the floor.
  5. You should keep your shoulder blades strong and press into your back. Strengthen your buttock and lift your head with looking forward direction.
  6. Bring your body weight forward and lift up your legs from the floor. Make sure that your body must be raised with weight on your hands. It should be aligned with the floor.
  7. Now you are in the complete stage of this asana. Pause this posture for 10 seconds. If you practice it regularly then you can hold it for up to 1 minute.
  8. Finally, get relaxed right after dropping your head and feet on the floor gradually.
Mayurasana in sequence

Know more about the benefits of doing Mayurasana Pose

Here, I have described some of the surprising benefits of doing Mayurasana. Please take a brief look-


  1. According to Yoga Guru B.K.S. Iyenger, this posture builds up the abdominal’s body organs amazingly. This elbow force on the abdominals aorta helps to make blood circulation proper in the abdominal organs.
  2. B.K.S. Iyengar also claimed that this posture also improves digestion, prevents toxins from congregating, cures spleen, and stomach illness. He also claimed that it also benefits a disease like diabetes.
  3. The Gherenda Samhita describes that Mayurasana pose helps to detoxifies the toxins from the body.
  4. It also helps to boost the muscle strength of the elbow, spine, wrist, and shoulders.
  5. This pose improves your body postures.
  6. It enhances your concentrations and establishes coordination between body and mind.
  7. Like other yoga asanas, this asanas also helps in releasing stress and anxiety.

Precautions that you need to take care during practicing Mayurasana 

  1. Don’t do this asana, if you are having the following conditions- 
    • Menstruation 
    • Problems in intestines
    • High blood pressure
    • Brain tumor
    • Pregnancy
    • Hernia 
    • Piles or fisher
    • Eye, nose and ear infections 
  2. If you are going through wrist, elbow, or shoulders injuries, then this is better for you to avoid this practice. 
  3. Any discomfort while performing this asana like restlessness, severe pain, etc. therefore stop continuing this asana immediately. 

In addition to, as you have known much about the Mayurasana, now its time to practice this asana yourself. If you are a beginner, you need to take care of extra cautions. Your delivery needs the patience to make out a balance with your body, and once you achieve this state, you may be benefited from this asana. 

You can also learn this asana at our Yoga School with expert Teachers. They can help you to correct your postures and you can also learn new things about this yoga. Yoga Teacher Training in Rishikesh is also the best place for selecting your yoga school.

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