Mayurasana (Peacock Pose): Basics, Steps, Benefits & More
Yoga includes various Yoga Asana, that offers physical and mental health benefits for people of all ages. Among these, there is an asana that enhances your flexibility, strength, and mental health. This asana is Mayurasana (Peacock Pose). In this article, we will see every detail about this pose.
Mayurasana Basics
| Sanskrit Pronunciation | Mayurasana (my-yer-ahs-anna) |
| Meaning | Mayur = Peacock / asana = pose |
| Pose Type | Advanced pose |
| Pose Level | Arm Balancing and Forward Bending |
| Style of yoga | Hatha Yoga |
| Other Names | Peacock Pose, Mayurasana |
| Stretches | The palm sides of your wrists (wrist flexors), Abdominal Muscles, hips, thighs, neck, and shoulder, glutes, buttocks |
| Strengthening | Core, chest, arms, thighs and back of the wrists (wrist extensors) |
| Duration | 30 second to 3 minutes |
Meaning
Peacock Pose is an especially advanced arm balancing yoga posture that manages your whole body onto your arms. When you first attempted it is may be difficult. However with a little practice in matter of days, one can master this asana.
This asana stretches various body parts, hence improves the flexibility of these body parts.
Mayurasana is a word taken from Sanskrit language, which is made up of two words. In this, the first word “mayur” means “peacock” and the second word “asana” means “posture”. In this posture your position looks like that of a peacock. It seems as if a peacock is sitting with its wings spread.
The regular practice of Mayurasana cure stomach and spleen illnesses, cured stomach and spleen illnesses, and strengthens reproductive system.
Practice Guide for Mayurasana (Peacock Pose)
Mayurasana involves a sequence of movements that challenge the practitioner’s strength, flexibility, and focus. To facilitate a step-by-step approach, the pose is divided into key components, allowing practitioners to grasp each element before attempting the full pose. These components typically include the initial posture, transitional phases, and the final position.
Preparatory Pose
- Salabhasana (Locust pose)
- Chaturanga Dandasana (Four-Limbed Staff pose)
- Gomukhasana (Cow Face Pose)
Steps to do Mayurasana (Peacock Pose)
- To do Mayurasana, first of all spread a mat in a clean place and sit on your knees.
- Place your hands on the ground, in which you have to keep the fingers of your hands towards your feet.
- Keep your feet close together and both knees far apart.
- Both your hands should be between your knees.
- After this, set the elbow of your hand properly on your stomach, in this both the elbows will be on the right and left side of your navel.
- After this, spread both your legs backwards and straighten them.
- Now bend your body forward and slowly try to bring the entire weight of the body on both your hands.
- Balance your body on both hands and keep it above, in this only your hands will remain connected to the ground and your entire body will remain in the air.
- According to your capacity, you can remain in this posture for a longer time.
- Lower your feet to the ground to come back to your starting position.
Follow Up Poses
- Adho Mukha Svanasana (Downward-facing Dog Pose)
- Balasana (Child Pose)
- Bhujapidasana (Shoulder Pressing Pose)
Benefits of Mayurasana
Focused Breathing
Mayurasana often involves deep and controlled breathing, which can activate the diaphragm and stimulate the vagus nerve. Diaphragmatic breathing is known to enhance the parasympathetic nervous system response.
Balancing the Autonomic Nervous System
Mayurasana requires concentration and balance, which may help balance the autonomic nervous system. A balanced autonomic nervous system is associated with improved overall well-being and stress reduction.
Detoxification
The compression and release of the abdominal region in Mayurasana might facilitate lymphatic drainage and detoxification. The vagus nerve can influence the functioning of various organs, including those involved in detoxification processes.
Enhanced Digestion
The abdominal pressure in Mayurasana may contribute to massage and stimulation of the digestive organs, potentially aiding digestion. Improved digestion is often associated with vagus nerve activity.
Mind-Body Connection
Yoga, including challenging poses like Mayurasana, emphasizes the mind-body connection. Practices that promote mindfulness and awareness are associated with positive effects on the nervous system, potentially including the vagus nerve.
Precautions
- The Peacock Pose or Mayurasana is not recommended for people who have medical conditions like Hypertension, Cardiac, and Hernias.
- Women in the perimenopausal phase or even during the menopause must avoid practice this pose.
- Those are suffering from lower backache should avoid this asana.
- Pregnant women should not carry out this pose because of the excess belly weight and the forward movement. It can lead to complications.
Conclusion
Mayurasana, also known as Peacock Pose, is a challenging yoga asana that requires balancing the body on the arms with the elbows pointing backward.
This effective asana tones up abdominal organs, stimulates the digestive system, and strengthens the reproductive system.
