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Pungu Mayurasana – Wounded Peacock Posture – One arm balancing Yoga

Pungu = wounded and mayur = peacock. This is one arm balancing Yoga posture so requires a lot of wrist and core strength. This is a very advanced posture and requires a lot of practice. Breath is very important in any posture. People generally forget to breathe while doing difficult posture, once you teach your body to breathe, it becomes easy.



  • Start with Vajrasana.
  • Separate your knees and place the right hand in between the knees, the fingers should be pointing outwards.
  • Bring your knees back and place the left hand forward on the ground. Bend your right elbow and rotate the elbow inside and place it near the naval, the closer the better.
  • Pressing your elbow against your stomach straighten your knees point your toes back, join both feet and stretch your hands forwards. (If your back gets rounded then it will be difficult to get into the posture)
  • Keeping your body straight and tight try to shift your weight forward, as you lean forward your feet will come up (avoid jumping into the posture, because of the momentum you might loose the balance). Try to remain in the posture for as long as possible.
  • Come back down, and relax in Shashankasana for a few breaths and then try with the other hand.

Beginners Tips:

  • You can keep your feet separated in the posture, balancing will be easier but slowly work on bringing the feet close together.


  • 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.


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