Variations (1)
Lotus Peacock Pose
Padma Mayurasana · पद्म मयूरासन
Also known as: Padma Mayurasana · Peacock in Lotus
Lotus Peacock Pose, also called Padma Mayurasana is a classical yoga posture. Its Sanskrit name Padma Mayurasana translates word-for-word as: Padma (Lotus) · Mayura (Peacock) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to engage the core, strengthen the wrists and release tension in the hips. Extra digestive pressure. Extremely challenging. It is particularly valued for building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with wrist injury and knee injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Core Muscles(stabilizing | lifting)
In Mayurasana, the core stabilizes against the long lever of extended legs. In Padma Mayurasana, the legs are compact, bringing their mass closer to the torso. This shifts the core's role to a more intense, localized lift of this denser, centralized mass, demanding an even deeper engagement of the transverse abdominis and rectus abdominis to create the internal lift and support for the elbows. The balance point feels more concentrated, requiring heightened internal awareness.
Wrist and Forearm Flexors/Extensors(stabilizing | strengthening)
While still the primary foundation, the wrist and forearm muscles in Padma Mayurasana manage a more centralized, potentially heavier, load. The compact nature of the lotus bind means the center of gravity might feel more directly over the wrists, requiring even greater precision in the intrinsic hand muscles and forearm stabilizers. This demands an acute sensitivity to minute shifts in weight, preventing any collapse and maintaining a steady, unwavering platform.
Shoulder Girdle Stabilizers(stabilizing | lifting)
The serratus anterior and rhomboids must work intensely to protract and stabilize the scapulae, lifting the torso and the compact lotus bind away from the earth. This variation demands an even more concentrated and upward lift from the shoulders, as the weight is less distributed along a horizontal line and more compressed vertically. Strong scapular control is paramount to prevent the chest from dropping and to maintain the integrity of the pose.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Use fists on the floor, switch to a forearm variation, or place a wedge/folded blanket under the wrists to reduce extension angle.
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Never push into pain; use a folded blanket under or between the knees and reduce the depth of the bend.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the stance, avoid deep abdominal compression and twists, and consult a qualified prenatal yoga teacher.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Allow the hip joints to open gradually — never force
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Sit in Padmasana.
2. Lean forward, palms on floor (fingers back).
3. Elbows into abdomen.
4. Shift weight forward.
5. Lift the lotus legs off the floor.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Padma Mayurasana
What is Lotus Peacock Pose?
Lotus Peacock Pose, also called Padma Mayurasana is a classical yoga posture. Its Sanskrit name Padma Mayurasana translates word-for-word as: Padma (Lotus) · Mayura (Peacock) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to engage the core, strengthen the wrists and release tension in the hips. Extra digestive pressure. Extremely challenging. It is particularly valued for building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with wrist injury and knee injury should approach with care or consult a qualified teacher.
What are the benefits of Lotus Peacock Pose?
Combines arm balance with lotus. Extra digestive pressure. Extremely challenging.
Who should avoid Lotus Peacock Pose?
Avoid this pose if you have: Wrist injuries, Knee injuries, Pregnancy.
How many steps are in Lotus Peacock Pose?
Lotus Peacock Pose is practiced in 10 steps. Sit in Padmasana.
Is Lotus Peacock Pose suitable for beginners?
Lotus Peacock Pose is an advanced-level pose. Beginners should practice with props or under guidance.
What conditions does Lotus Peacock Pose help with?
Lotus Peacock Pose is therapeutic for: strength, digestive problems.
What poses should I do before Lotus Peacock Pose?
Prepare with: Mayurasana, Staff Pose, Baddha Konasana, Upavistha Konasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Padma Mayurasana with other poses