How To Do Peacock Pose And What Are Its Benefits : Mayurasana

The Peacock Pose or Mayurasana is one of the most effective detox poses. According to the Hindu texts, the peacock symbolizes love and immortality. This asana is said to resemble a peacock when it struts around with its feathers down. The Peacock Pose has a whole lot of benefits, and although it looks complicated, with a little practice, it is quite easy to do.

What You Should Know Before You Do The Asana

This asana must be performed on an empty stomach. You must have your meals at least four to six hours before you practice yoga. You must also make sure that your bowels are empty. It is best to avoid this asana if you have an injury in your wrist, shoulder or elbow.
Avoid this asana in case you have the following conditions:

  • Heart diseases
  • Hernia
  • High blood pressure
  • Eye, ear, and nose infections
  • Problems in the intestine
  • Brain tumor
  • Menstruation
  • Pregnancy

This asana is said to detoxify your system and release toxins. If you feel unwell during the pose, release the asana immediately.

Peacock Pose
Peacock Pose

How To Do The Mayurasana : Step-by-Step Instructions

  1. Lie down on your stomach, facing the wall.
  1. Gently bend your elbows such that they are directly under your shoulders. Bring your palms together in the Anjali mudra.
  1. Lift up your hips. Walk towards your arms, as close as you can get.
  1. Raise your right leg as much as you can, and kick up the other leg off the floor. This action will push your lower body off the floor, and allow your feet to touch the wall.
  1. Stay in this pose for a few seconds.
  1. Keep your head off the floor. Make sure that your shoulders are away from your ears.
  1. Touch your thumbs to your third eye, while your palms are still in the Anjali mudra, as you lift your gaze.
  1. Your feet may touch the wall or stay perpendicular to the ground.
  1. Breathe slowly and deeply, and stay in the pose until you are comfortable. Release the pose in the same order that you got into it.


  • Your hands and elbows can be together or apart, depending on balance on how it feels in your abdomen, so try both.
  • For an easier way to lift your legs off the ground, bring the bottoms of your feet together, knees out to the sides, and lift from there.

Beginner’s Tip

To balance in this pose, support your forehead and/or your front ankles on a block.

Modifications & Variations

To intensify the pose, you could try the Pincha Mayurasana / Feathered Peacock Pose. It is done as a culmination of all the elements to get your forearm balance right. This is how you can do it.

Benefits Of The Mayurasana

  1. The Gheranda Samhita says that the Peacock Pose cancels toxins. It detoxifies the body and also helps to get rid of tumors and fevers.
  1. It helps tone the digestive organs and increases blood circulation in the abdominal area, therefore making it stronger.
  1. This asana energizes the pancreas, stomach, liver, spleen, kidneys, and intestines.
  1. It also helps fight diabetes and piles.
  1. This asana strengthens and tones the reproductive system, therefore reducing all menstrual and menopause dysfunctions. It also improves sexual activity.
  1. It helps to make the shoulders, elbows, wrist, and spine stronger.
  1. It helps improve posture.
  1. This asana calms the mind and reduces stress and anxiety.
  1. It improves concentration as well as coordination between the mind and the body.

Preparatory Poses

Chaturanga Dandasana
Eka Pada Sirsasana

Follow-Up Poses

Adho Mukha Svanasana

Peacock Pose is one of those yoga poses which may seem difficult to perform in the beginning; however, practice and patience is the key. In the course of time, the body will find the balance and the fluidity required to perform the pose.

For Better Understanding Watch this Video

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