Mayurasana – Peacock Posture

By Prana Yoga | In All Yoga Postures, Arm Balancing, Core Strengthening | on April 24, 2014

Mayurasana (Sanskrit: मयूरासन) or Peacock Pose is an asana where the individual assumes a peacock like posture. This posture is mentioned in the first chapter of Hatha Yoga Pradipika (a classic Sanskrit manual on hatha yoga, written by Svāmi Svātmārāma, a disciple of Swami Gorakhnath in 15th century CE)
Given below is the excerpts about Mayurasana from the same manual.

धरामवष्ह्टभ्य कर-दवयेन
तत-कूर्पर-सथापित-नाभि-पार्श्वः |
उछ्छासनो दण्डवदुत्थितः खे
मायूरमेतत्प्रवदन्ति पीठम || ३२ ||

Press your hands firmly upon the ground and balance your body by pressing the elbows against your loins (both sides of the navel). Raise your legs straight in the air till your feet are level with your head. This is mayurasana.

हरति सकल-रोगानाशु गुल्मोदरादीन
अभिभवति छ दोष्हानासनं शरी-मयूरम |
बहु कदशन-भुक्तं भस्म कुर्यादशेष्हं
जनयति जठराग्निं जारयेत्काल-कूटम || ३३ ||

This asana heals various diseases of the spleen and dropsy, and removes all illnesses caused by excess of vata, pitta, or kapha. It digests an overabundance of food, and even destroys the most deadly poison.

This posture demands good physical strength, giving the maximum physical exercise in the minimum time.



  • Sit in Vajrasana (kneeling posture) then separate the knees to hip width apart.
  • Place your hands on the floor between the knees with the palms down, fingertips pointing back towards the feet. Keep the hands touching .
  • Bring your elbows together and place them on the abdomen. Try to keep the elbows close together throughout the pose.
  • Straighten out both legs.
  • Keep the head up, exhale and gradually shift the weight of your body forward and as you do this lift the feet.
  • In the beginning, hold the posture for a few seconds and gradually working up to 30 seconds or more.
  • Inhale and bring your feet back on the ground.

Video Tutorial:

Benefits :

  • Improves the digestion.
  •  It cures dyspepsia and diseases of stomach like Gulma (chronic gastritis), and reduces splenic and liver-enlargement by increasing the intra-abdominal pressure.
  • The lungs and whole abdominal Viscera (organs) are properly toned and stimulated by the increase of intra-abdominal pressure.
  • Sluggishness of liver or hepatic torpidity disappears.
  • It tones the bowels, removes constipation (ordinary, chronic and habitual).
  • Strengthens the wrists and forearms, tones the abdomen, strengthens the back torso and leg.

Contra-indications :

There are some conditions under which it is not advised to practice mayurasana:

  • After any abdominal surgery
  • High blood pressure, glaucoma
  • Problems with the wrists or elbows
  • During menstruation and pregnancy.

Look for other postures in our asana directory


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