Mayurasana (Peacock Pose): Benefits & Steps

Mayurasana (Peacock Pose)

The Sanskrit word Mayur means peacock. While doing the asana, the figure of the seeker becomes like a peacock. Sitting on the ground in Vajrasana, you have to keep both the palms on the ground, keep the elbows next to the navel and lift your entire body up with the help of elbows like the raised handle of a chair. Experts have called this asana Mayurasana.

The practice of Mayurasana is very simple, but only a few people can do it, because care has to be taken that the body remains balanced. Keeps the head raised. In this position the whole body remains balanced on the palms. Keeping the legs straight, using more muscular force and adjusting the body balance, try to lift them higher.

Don’t apply too much force. In the final position, the weight of the body rests on the abdominal muscles, not on the chest. In the last stage the breathing is stopped inside. Hold your breath for as long as you can. And then in the initial state, bring the head in line with the body. This is one repetition. When breathing becomes normal then other repetitions can be done. As the practice becomes more pure, the legs will start rising up.

This asana has many benefits, because in this the weight of the entire body falls on the elbows and the elbows press the navel area inward, due to which the nerves of the liver, bladder, intestines, stomach and nervous system are also affected.

This is a very good exercise to maintain health. It increases the efficiency of internal organs and has a real effect on the endocrine glands of the body.

How to practice Mayurasana (Peacock Pose)

Sit with your knees bent. Next follow the following sequence –

♦ Join the arms from elbows to wrists.

♦ Lean forward and place the palms on the ground in such a way that the fingers remain towards the body.

♦ Bend the elbows slightly and let them put pressure on the upper abdomen.

♦ Slowly bring the head towards the ground.

♦ Slowly straighten the legs back. Let the toes of the feet touch the ground.

♦ Now, while balancing the entire body weight, gently lift the toes a little to take the weight on the elbows.

♦ Support the weight of the body on the elbows in such a way that the body becomes parallel to the ground.

♦ Stay in this posture for 10 seconds. Gradually, after practicing, you can increase the time up to 1 minute.

♦ Finally, very slowly make the feet touch the ground and then the knees.

♦ Finish the asana and sit down.


While exhaling, lift the body above the ground. While bringing the body back to the ground, inhale. Initially the breath is held in the last position. Advanced practitioners can take slow, deep breathing in this position.


You can practice this up to three times. Initially stay in the asana for a few moments only, gradually increase its duration with practice. Older practitioners can hold the final position for a few minutes.


Practice this asana last in the sequence of your asana practice. Mayurasana greatly increases the speed of blood circulation and as a result of purification in this asana, the amount of toxic elements in the blood increases. Therefore, this should never be practiced before the head posture, because it can cause excess amount of toxic elements to enter the brain.

Benefits of Mayurasana (Peacock Pose)

(1) This asana breathes new life into the liver, stomach, intestines, kidneys, spleen, pancreas etc. Makes the entire digestive system healthy.

(2) It makes the digestive fire so strong that the devotee can digest any kind of food.

(3) With this asana, even the poisons emitted by undigested food are not able to cause harm in the intestines. This is a good antidote.

(4) This asana increases life energy and sexual power. Beneficial in constipation, piles and diabetes. Provides strength to the muscles of the arms and shoulders.

(5) This asana stimulates metabolic processes, resulting in an increase in the amount of secretion from various organs.

(6) It accelerates the removal of toxic elements from the blood, which helps in the prevention of skin diseases like ulcers etc.

(7) This asana is useful in the treatment of constipation, diabetes, liver and kidney disorders.

(8) It increases physical-mental balance. Strengthens the muscles of the entire body and increases muscular control.

The special benefit is that the toxic elements already accumulated in the body get burnt. And balance and harmony is established among the three doshas – Vata, Pitta and Kapha.

Mayurasana benefits for female

Mayurasana, with its unique physical demands, offers some additional benefits for women:

1.) Pelvic floor activation: Mayurasana activates the pelvic floor muscles, potentially contributing to better pelvic floor health.

2.) Hormonal balance: Some practitioners suggest that the stimulation of the abdominal organs in Mayurasana may have a positive effect on hormonal balance, which may be particularly relevant to women.

3.) Emotional well-being: Yoga postures, including Mayurasana, are often associated with stress reduction and improved emotional well-being, offering potential mental health benefits.

4.) Menstrual Health: Although individual experiences may vary, the practice of Mayurasana may provide relief from menstrual discomfort for some women by promoting blood circulation and reducing tension in the pelvic area.

It is important to perform yoga asanas carefully and be attentive to your body’s signals. If you have any health concerns or specific conditions, consult a health care professional or an experienced yoga instructor before attempting advanced asanas like Mayurasana.

What is the history of Mayurasana?

Mayurasana has a rich history rooted in yoga traditions. The pose is mentioned in ancient yogic texts like the Hatha Yoga Pradipika, written in the 15th century. The term “Mayurasana” is derived from the Sanskrit words “mayura,” meaning peacock, and “asana,” meaning pose.

Precautions for Mayurasana

♦ Keep both arms in a straight line.

♦ While lifting the body, the muscles of the buttocks and legs become tight.

♦ Keep body weight equal on both arms.

♦ Never start practicing Mayurasana straight away.

♦ Always do a little warm up before practicing this yoga asana.

♦ should be practiced on an empty stomach.

♦ It would be better if you practice this yoga asana in the morning. Practicing this after eating food may harm you.

♦ Having an elbow near the navel causes the navel to slip due to imbalance.

♦ Do not do this exercise during menstruation, pregnant women, hernia, high blood pressure, colitis and heart patients.

Frequently Asked Questions

What do you mean by Mayurasana?

Mayurasana, also known as Peacock Pose, is a yoga asana where the body is balanced on the hands, with the legs lifted and extended behind. The pose resembles a peacock, and it requires strength and stability in the arms and core.

How to learn by Mayurasana?

If needed, use props like blocks or cushions to support your practice. They can provide additional stability as you work on the pose.

What chakra is Mayurasana?

Mayurasana, also known as Peacock Pose, primarily engages and activates the Manipura Chakra, which is located around the navel or solar plexus area.

Is Mayurasana easy?

Mayurasana, or Peacock Pose, is considered an intermediate to advanced yoga pose. It can be challenging for beginners due to the strength, balance, and flexibility required.

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