Mayurasana (Peacock Pose)

 

Mayurasana (Peacock Pose) – A Complete Guide with Reference

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1. Introduction

Mayurasana (मयूरासन), or Peacock Pose, is a powerful balancing yoga asana that involves lifting the entire body on the palms while the elbows press into the abdomen. This advanced pose builds core strength, balance, and digestive fire (agni). Traditionally practiced in Hatha Yoga, Mayurasana is renowned for its detoxifying, energizing, and strengthening effects.

🔹 Reference: Hatha Yoga Pradipika (Chapter 1, Verse 30) states:
"Mayurasana destroys all diseases, tones the digestive system, and ignites the gastric fire."

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2. Meaning & Etymology

• Sanskrit Name: मयूरासन (Mayūrāsana)

• Meaning:

  • Mayura = Peacock

  • Asana = Posture or Pose

• The pose mimics a peacock with its body poised and elevated, symbolizing grace, strength, and the power of digestion, just as a peacock is said to digest snakes in ancient yogic metaphors.

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3. How to Perform Mayurasana

Step-by-Step Instructions:

1. Start in a Kneeling Position:

   • Knees apart and heels together.

2. Place Palms on the Floor:

   • Fingers pointing toward the feet (or slightly outward).

3. Bend Elbows & Place Them on the Abdomen:

   • Position elbows close together, pressing into the navel area.

4. Lean Forward and Lift the Legs:

   • Shift weight onto the elbows and gradually lift both legs off the ground.

5. Balance the Body Parallel to the Floor:

   • Keep the spine straight and gaze forward.

6. Hold the Pose for 10–20 Seconds:

   • Breathe slowly and maintain balance.

7. Exit Gently:

   • Lower the legs and return to kneeling.

📌 Beginner Tip: Start by lifting one leg at a time or use a cushion under the chest for support.

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4. Benefits of Mayurasana

Physical Benefits:

✔ Strengthens the wrists, forearms, shoulders, and core
✔ Tones the abdominal organs, stimulating digestion
✔ Enhances posture and balance
✔ Detoxifies the body by improving liver and kidney function

Mental & Emotional Benefits:

✔ Develops willpower, focus, and mental steadiness
✔ Reduces stress and anxiety by activating the solar plexus
✔ Builds confidence and discipline through balance and strength

Therapeutic Benefits:

✔ Aids in digestion, metabolism, and constipation relief
✔ May support diabetes and sluggish liver function
✔ Encourages hormonal balance and detoxification

🔹 Reference: Gheranda Samhita (Chapter 2, Verse 23) confirms:
"By practicing Mayurasana, poisons are digested, digestive fire increases, and one becomes free from disease."

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5. Precautions & Contraindications

⚠ Avoid or Modify Mayurasana if you have:

• High blood pressure or heart issues

• Hernia or ulcers

• Wrist, elbow, or shoulder injuries

• Pregnancy

🔹 Tips for Safety:

• Warm up the wrists and shoulders beforehand

• Use props or a yoga block to build confidence

• Practice on an empty stomach for optimal results

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6. Variations & Advanced Practices

🔸 Hamsasana (Swan Pose): Similar pose with hands reversed and no abdominal pressure
🔸 Padma Mayurasana: Performing the pose in Padmasana (Lotus Legs)
🔸 Mayurasana on Blocks: Using blocks under hands for more height and control

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7. Conclusion

Mayurasana is a dynamic, invigorating asana that develops core strength, detoxifies the system, and builds discipline and confidence. Though challenging, it brings profound digestive and energetic benefits when practiced with consistency and awareness.

🔹 Reference: Light on Yoga by B.K.S. Iyengar describes Mayurasana as an exceptional pose for strengthening digestion, building control, and activating inner fire (Agni).