Hatha Yoga
The Peacock - Mayurasana
hatha yoga master Swami Vishnu-devananda in the peacock posture
Introduction
Mayurasana, the peacock yoga pose, can be done instead of the crow as the tenth posture in the sequence of 12 basic postures of hatha yoga. The peacock is a balancing pose which strengthens the shoulders, arms and wrists. It also helps improve digestion.
Physical Benefits
- Strengthens the shoulders, arms and wrists
- Improves balance
- Puts pressure on the abdomen improving digestion, and relieving indigestion and constipation
- Stimulates the abdominal organs
- Stretches the muscles of the forearms, wrists and fingers
- Beneficial for repetitive stress injuries like carpal tunnel syndrome, and for people who spend a lot of time on the computer
Energetic (Pranic) Benefits
- Helps arouse the Kundalini Shakti
Mental Benefits
- Improves mental equilibrium and sense of calm
- Improves concentration and determination
Technique
The peacock begins in the same way as the crow, by coming to a squatting position on your feet.
- Place your hands on the floor between the knees with the palms down, fingertips pointing back towards the feet. Keep the hands touching together.
- Bring your elbows together and place them on the abdomen. Try to keep the elbows close together throughout the pose.
- Place your forehead on the mat in front of you.
- Straighten out both legs behind you. The body is now resting on the head, hands and feet.
- Lift your head.
- Keep the head up, gradually shift the weight of your body forward and as you do this lift the feet. The body should be parallel to the floor. In the beginning it is easier to lift each foot one at a time until you get the feeling for shifting the body weight forward and build up strength in the arms.
- In the beginning, hold the posture for 10 seconds, gradually working up to 30 seconds or more.
To come out of the posture exhale and gradually lower the feet back down to the mat.
The peacock is part of the basic yoga class.
