How to do Mayurasana (Peacock Pose)


Mayurasana (Peacock Pose) is an effortless balancing pose that helps to build your arm strength, abdominal muscles, and concentration.

Mayur-Peacock | Asana-Pose

This asana is pronounced as my-yer-ahs-anna. Mayurasana posture resembles a peacock shape when it struts around with its feathers down and it symbolizes love and eternal life. This posture looks complicated, but with practice, it’s quite easy to do. You just need a yoga mat and lots of willing power to practice this asana.

Benefits of Downward Peacock Pose

  • Increases the blood circulation in the abdominal area
  • Helps to detoxify the body, tones the digestive organs and removes constipation problems
  • Builds arm strength, balance, and concentration between mind and body
  • Energizes the pancreas, stomach, liver, kidneys, spleen, and intestines
  • Calms your mind and reduces stress and anxiety
  • Helpful for Piles and Diabetes patients
  • Strengthens and tones your reproductive system, reduces menstrual and menopause dysfunctions, improves sexual activity


If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. You must make sure to keep your stomach and bowels empty or keep at least four to five hours of gap between meals and practice.

Steps to do perfect Peacock Pose

  • Sit on your heels and keep your knees wide apart.
  • Place your hands on the floor and let your fingers point towards your body. Gently bend your elbows and press them towards your abdomen.IMG_4488 (Edited).PNG
  • Keep your belly firm, stretch out your legs and ensure that your knees are straight.
  • Your shoulder blades must be firm and pushed into your back. Tighten your buttocks and raise your head. Keep your gaze forward.
  • Shift your body weight forward and lift your legs off the floor. Your body must be lifted with the weight on the hands. It should be parallel to the floor. Your total body weight must be concentrated on your hands.
  • Hold the pose for as long as you can and then slowly come up back to the original position.
  • Relax and repeat this procedure for 3-4 times.


You might think that this pose requires arm strength to master, but the secret is your belly. Your belly or core strength needs to be strong. Here, you need to work with your forearm, belly, and hands. For beginners, this pose might seem difficult, but with practice, this pose would help to build the abdominal muscle strength under your abs and stability.

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Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

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