Mayura = Peacock, Asana = Pose or Posture

This advanced arm balance requires upper body strength and overall stability to keep you balanced on your arms and wrists.

Steps

1. Start kneeling comfortably wide with your knees and your toes together behind you.
2. Bend your elbows and bring them together, resting them against your abdomen. Lean forward and place both palms on the ground, with your fingers facing you.
3. As you press your palms into the floor, your torso will contact the back of your upper arms, and your head will move towards the mat.
4. Straighten your legs and extend them behind you, with your toes facing the floor. Your body weight should now be distributed between your hands and feet.
5. Engage your core muscles as you prepare to shift the weight from your lower body to your upper body.
6. Squeeze your thighs together to create a unified leg position. Use your toes to shift the weight onto your upper body.
7. Lift one foot off the ground, and as you regain balance on your arms, lift the other foot, bringing your legs parallel to the ground.
8. Lift your head and direct your gaze forward. Maintain the pose for 15-30 seconds, ensuring your core, pelvis, and thighs remain engaged.
9. Lower your feet back to the ground to release the pose, followed by your knees. Lift your hands off the ground and sit back on your heels, relieving pressure from your wrists.

Benefits of Mayurasana (Peacock Pose)

1. Mayurasana strengthens the abdominal muscles and promotes digestion by gently massaging the organs.
2. It improves balance and coordination holistically.
3. This pose tones and strengthens the muscles of the arms.
4. Mayurasana fosters mental clarity and concentration.
5. Additionally, it contributes to strengthening and toning the reproductive system.
6. The pose also enhances the strength of the elbows, wrists, spine, and shoulder.

Contraindications

1. Avoid attempting Mayurasana if you have had abdominal surgery or if you experience high blood pressure wrist or elbow issues.
2. Women should refrain from practicing Mayurasana during menstruation or pregnancy.