How to Do Peacock Pose (Mayurasana): Step by Step Guide for Beginners

What Is Peacock Pose (Mayurasana)?
Peacock Pose is known in Sanskrit as Mayurasana, from mayur meaning peacock. It is a demanding arm balance that requires strong engagement through the core, arms, back and wrists. The body balances horizontally, supported by the hands and elbows pressing into the abdomen.

Mayurasana is considered an advanced posture and is traditionally practised to develop upper body strength, control and balance. It should be approached gradually with careful preparation.

When You Should Avoid This Pose
Avoid Peacock Pose if you have a wrist, arm, shoulder or back injury. This pose should not be practised during pregnancy, if you have abdominal pain, a hernia, or if you have recently had surgery. If pressure on the wrists or abdomen causes discomfort, do not attempt the pose.

How to Do Peacock Pose in 3 Easy Steps

1. Set up from a kneeling position.
Kneel on the floor with the feet together and toes tucked under. Keep the knees about shoulder width apart. Round the back slightly and place the hands on the floor between the knees with the fingers pointing back towards the body.

2. Position the elbows and shift forward.
Bend the elbows and press them firmly into the centre of the abdomen. Lean the body forward, keeping the elbows close together, and begin to straighten the legs back behind you.

3. Lift and balance.
Lift the head, shift the weight forward and raise the legs off the floor so the body forms a straight line. Keep the gaze slightly forward and the core engaged. Hold for a few steady breaths, then lower the feet and return to kneeling with control.

Variation: Peacock Pose using a wall and blocks
Place the feet against a wall for support and rest the hands on blocks to reduce wrist strain and help find balance.

Common Questions

Is Peacock Pose suitable for beginners?
No. Peacock Pose is an advanced arm balance and requires significant strength and preparation.

What muscles does Peacock Pose work?
It works the core, arms, shoulders, back and wrists.

How long should Peacock Pose be held?
Hold for a few breaths, focusing on balance and control rather than duration.

Does Peacock Pose put pressure on the wrists?
Yes. Strong wrists and forearms are required, and preparation is essential.

Preparatory Poses

• Crane Pose, Bakasana
• Rabbit Pose, Sasangasana
• Upward Plank Pose, Purvottanasana
• Four Limbed Staff Pose, Chaturanga Dandasana

Follow Up Poses

• Downward Facing Dog Pose, Adho Mukha Svanasana
• Child’s Pose, Balasana