Mayurasana (Peacock Pose) For Greater Strength & Stability.

Last updated on February 20th, 2018 at 05:02 pm

  • Meaning: Mayur- Peacock, Asana- Pose
  • Yoga Style: Hatha Yoga
  • Duration: 30 Seconds
  • Repetition: 5
  • Strengthens: Arms, shoulders, back and core
  • Preparatory Poses: Chaturanga Dandasana, Eka Pada Sirsasana
  • Follow-up Pose:  Adho mukha śvānāsana, Balasana

Introduction to Mayurasana (Peacock Pose)

The name Mayurasana is derived from the Sanskrit word “Mayur” means Peacock, and “Asana” means Pose. According to the ancient Hindu culture, Peacock has been described as a symbol of love and immortality. You can expect the drastic change in your mind and body connection after practicing this yoga pose, although it looks quite difficult to perform in the first instance, after some practice, you will be able to perform this pose.

You can expect a whole lot of benefits through practicing Mayurasana and we will be discussing its benefits in this article itself.

Who Should Practice?

  • Suffering from bad digestion
  • Bad posture
  • Low in vigor or testosterone
  • Low flexibility

Science Behind Mayurasana

Let’s understand the scientific reasons behind the effectiveness of Mayurasana. It’s a yoga pose which seems like impossible to most of the yoga beginners but once you learn and implement the right technique you will be able to discover the greatness of this incredible pose.

Mayurasana is an advanced arm balancing pose that will help in detoxifying your body and healing your solar plexus chakra.

Mayurasana helps in strengthening the whole body from top to bottom and also helps in the development of mind and body coordination. Just like any arm balancing pose, this pose helps in the development of the stronger upper body. While you try to maintain parallel to ground body stance, you are also developing stronger core and back muscles.

Mayurasana helps in improving the focus and concentration, and it also assists in better digestion through eliminating all the toxins from the body.

Mayurasana is also known to activate the solar plexus (Manipura chakra), which controls body’s vitality, strength and balance.


Anybody who has gone through any recent surgical operation should restrain themselves from practicing these high-intensity yoga poses.

If you are someone with week forearms, wrist, abdomen then you should work more of preparatory poses before you gear yourself for practicing Mayurasana.

Mayurasana is a kind of yoga that might put immense pressure on the abdominal area, so any pregnant women should definitely not try this pose.

Physical weakness: yoga practice contained a different type of yoga poses that differ in intensity. If you are suffering from physical weakness then it’s advisable to work on body strengthening with practicing mild or medium intensity yoga poses first.

Guide: How to do it

  • Sit on your heels with your knees widespread
  • Place your palm on the floor with the finger pointing towards the body.
  • Bend your arm so that your torso can be rested on the back of your arm.
  • Keep your shoulders in the retracted position to conserve yourself from any shoulder injury.
  • Now lean forward while stretching your legs out, keeping your lower body tight and under control.
  • Once you start leaning forward you will experience a point where your lower body will lift off the floor.
  • Your body needs to be straight enough to maintain the balance of this pose.
  • Try keeping the balance for 30 seconds and then slowly bring your lower body down in resting position.

Beginners Guide

Always practice preparatory poses before you try to do Mayurasana, practicing some preparatory poses before will help in muscle warm-up and will prepare your body for higher intense yoga positions.

If you are experiencing difficulty while practicing this yoga pose then you can support your head and ankle with yoga blocks.

Benefits of Mayurasana

Mayurasana is an advanced pose in yogic practice and so does the benefits of the mayurasana speak for themselves.


Stabilizes Posterior Chain:

A posterior chain is a group of muscle located on the back side of the body, posterior chain includes muscle groups like Hamstrings, glutes, erector spinae, trapezius, and posterior deltoids.

Performing Mayurasana requires holding whole body parallel to the ground, this requires an immense amount of muscle power. Holding the position results in a strengthening of whole posterior chain muscle group.

Improved Balance:

As said earlier, Mayurasana is an excellent yogic pose to improve the mind and body coordination, which is not too common in the majority of people due to an unhealthy lifestyle. This pose challenges you to keep the body balanced and focused in order to maintain the pose.

Mayurasana is also known to activate the solar plexus of its practitioner, which affects the vitality, balance, and strength of body.


Mayurasana can be called as a pro level yoga posture, and it needs extreme amount of focus and body strength to hold the pose for few seconds. You will be required to eliminate all the stress and stay focused on your goal in order to practice this pose properly.

Trims Belly Fat:

This yoga pose can have proven effects on excess fat around the belly, practicing Mayurasana involves a lot of core stabilization. In order to practice this pose, you will be required to keep your abdominals tight and contracted, which results in trimming any extra fatty tissues.

Better Digestion:

Mayurasana is known to have positive effects on “Three Dosha Theory” of the body, according to Ayurveda. Ancient Ayurveda believed that good digestion is a key to someone’s health and these “three dosha theory” is all about regulating digestion for better functioning of the body.

Mayurasana is believed to have positive effects on all these dosha’s and assists body to remove any toxins.

Improves Vitality and Vigor:

Mayurasana has a positive effect on the Solar Plexus which is the 3rd chakra of body’s kundalini power. Activated solar plexus results in higher Testosterone Level, Better Confidence, Energy Level, Vitality and Vigor.

Stronger Arms and Shoulders:

Perhaps it is needless to say that practicing this peacock pose helps in strengthening wrist, forearms, arms and shoulders. Practicing mayurasana requires perfect coordination between all the muscle groups of body.

Better Posture:

Of course you will be gifted with better pasture like never before, long sitting hours at the workplace and daily stress leads to bad posture. Bad posture and stress are one of the most common traits of lifestyle diseases, this bad pasture may result in my many further problems. Practicing mayurasana will help in strengthening the whole body and keeping in better control.

Improved Reproductive System:

Due to its positive effects on the solar plexus, this yoga pose is known to have positive effects on your reproductive system.


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