How to Do Peacock Pose (Mayurasana) - Yoga Tutorial

Getting into Peacock Pose (Mayurasana) will make you want to strut your stuff just like the animal that it's named after. In order to take flight, this advanced arm balance requires upper body strength, strength in the posterior kinetic chain, and overall stability to keep you balanced on your arms and wrists.

Read on to find out Peacock Pose benefits, modifications, and instructions from Alo Moves yoga teacher Dylan Werner.

Benefits of Peacock Pose

  • Strengthens your wrists and arms

  • Tones your abdominal muscles

  • Works your back and legs

  • Improves digestion

  • Calms the mind and redirects focus

Prep Poses for Peacock Pose

Before practicing this pose, make sure that you have a strong Chaturanga in your practice. You’ll also want to go through some wrist stretches and a few Sun Salutations to warm up your entire body.

 

TABLETOP WRIST STRETCH POSE

FOUR-LIMBED STAFF POSE

COW FACE POSE

CRANE POSE

 

Contraindications of Peacock Pose

Avoid Peacock Pose if you are pregnant, have wrist pain or an injury, have a hernia or abdominal pain, or if you have shoulder pain or injury.

How to do Peacock Pose

1.

Start in a kneeling position with your knees as wide as they feel comfortable and your toes together behind you.

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2.

Bring your elbows together in front of your diaphragm area and squeeze your arms together. Lean forward and place both palms on the ground, fingers facing you. It may be more comfortable to place your hands at a slight angle away from you instead.

3.

Create a shelf for your body by bending your arms and leaning your chest forward. Keep your chest up and walk your legs back slightly.

4.

Press into your palms and lift your knees off the ground.

5.

If you feel comfortable here, extend your legs into the full variation of this pose.

Modifications for Peacock Pose

  • To keep your elbows together in Peacock Pose, use a yoga strap to bind them together by positioning it above your elbows. Your elbows may also be slightly apart in this pose, especially if you have broad shoulders and a large chest, or depending on how much flexibility you have through your shoulder girdle. Find what feels comfortable to you.

  • To find stability in this pose, you can opt to place a yoga block under your pelvis.

  • Rest your forehead on a yoga bolster or block while you find your center of gravity in this pose.

  • Put a twist on Mayurasana by bringing your legs to a Lotus position.

Practice a full-length class dedicated to mastering Peacock Pose with Dylan Werner free with a 14-day trial to Alo Moves. 

 
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