How to do Mayurasana (The Peacock Pose): Steps & Health Benefits


health benefits of Mayurasana include Strengthening the Forearms, Wrists and Shoulders, Improves Digestive Health, Relieves Stress and Anxiety, Reduces Belly Fat

June 1, 2018


Mayurasana is one of the very simple and important asana in yoga with lots of health benefits. It is also known as The Peacock Pose. In Sanskrit, Mayur Stands for Peacock and Asana means Pose or Posture. As demonstrated by the Indian folklore, the peacock is an image of affection and everlasting status. Mayurasana is said to take after a peacock when it struts around with its tufts down. The Peacock Pose has a wreck of points of interest, and notwithstanding the way that it looks entrapped, with a little practice, Mayurasana (The Peacock Pose) is exceptionally easy to do.

Mayurasana has lots of health benefits; among that some of the health benefits of Mayurasana include Strengthening the Forearms, Wrists and Shoulders, Improves Digestive Health, Relieves Stress and Anxiety, Reduces Belly Fat, Improves Blood Circulation, Enhance Sexual Health, Improves the Function of Liver and Kidneys and Increases Focus. 

Before we go to do this asana, we should know for whom this Mayurasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Mayurasana (The Peacock Pose):

  • To start this asana get onto the yoga mat and sit down on your heel. Keep some distance between your both knees.
  • Now bring your hands on the ground with fingers focuses towards your body. Gradually twist your elbows and press them towards your gut. 
  • Keep your stomach area firm. From this point your head on the ground, and work up the quality in your stomach.
  • Presently extend your legs; try to keep your knee straight and your feet are confronting the floor. 
  • Keep your shoulder bones solid and pushed into your back. Fix your bum and lift your head and look forward. 
  • Propel your body weight and raise your legs starting from the earliest stage. Now try to lift your body weight on your hands, try to maintain the body balance and it ought to be parallel to the ground.
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, spine, abdomen, calf, thigh, and arms, but as you practice more you can do this asana more easily.

Health Benefits of Mayurasana (The Peacock Pose):


Mayurasana Strengthen The Forearms, Wrists and Shoulders:

Different studies have been proven that regular practice of Mayurasana, can stretch your Forearms, Wrists and Shoulders Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Forearms, Wrists and Shoulders Muscles during exercise and other works.

Mayurasana Improves Digestive Health:

Regular practice of Mayurasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Mayurasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of complex protein and carbohydrate.

Mayurasana Relieves Stress and Anxiety:

While we are doing this Mayurasana, our blood circulation gets increase, which also helps to improve the blood flow to the brain, which mean our brain will get sufficient amount of oxygenated blood and nutrition, which helps to improve the brain function and it also helps to reduce the various types of issue, such as stress, anxiety, headache, etc. This asana is highly recommended to the student, if they practice Mayurasana on a regular basis, it can improve their concentration towards studies and they will focus more towards their carrier.

Mayurasana Reduces Belly Fat:

Different studies have been proven that regular practice of Mayurasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Mayurasana Improves Blood Circulation:

When we are doing Mayurasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Mayurasana Enhance Sexual Health:

Practicing of Mayurasana on a regular basis can enhance sexual performance because while doing this  yoga asana, it squeezes our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of this asana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Mayurasana Improves the Function of Liver and Kidneys:

Regular practice Mayurasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Mayurasana Increases Focus:

Different studies have been proven that, regular practice of Mayurasana helps to improve the blood circulation to the brain because your head position is going against the gravity, so it will help to promote the blood flow to the brain and volumes is more. Due to increase in blood flow to the brain, it gets more oxygen and vital nutrients, thus your brain gets more focused and function properly.

health benefits of Mayurasana

Preparatory Poses

Eka Pada Shirshasana


Follow-Up Poses

Eka Hasta Bhujasana
Bhujapidasana
Dwi Hasta Bhujasana