MA
Mayurasana
मयूरासन
Advancedseated
Target Muscles
corewristsforearmsshouldersback
Benefits (4)
- + Strengthens wrists and forearms intensely
- + Stimulates digestive organs (elbow pressure)
- + Traditional detox pose in Hatha Yoga
- + Builds full body strength
Avoid If (5)
- - Wrist injuries
- - Shoulder injuries
- - Pregnancy
- - Hernia
- - High blood pressure
About
Mayurasana (Peacock Pose) is an arm balance where the body is parallel to the floor, balanced on the hands with elbows pressing into the abdomen.
Step-by-Step Instructions
1
1. Kneel with knees wide.
2
2. Place palms on the floor — fingers pointing toward body (reversed).
3
3. Bend elbows, press them into the navel/abdomen area.
4
4. Lean the chest forward.
5
5. Extend legs straight back.
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6. Gradually shift weight onto the hands.
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7. Lift legs off the floor — body parallel to ground.
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8. Balance on palms with elbows pressing into abdomen.
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9. Gaze forward. Hold 3-10 breaths.
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10. Lower slowly, rest in Balasana.