Peacock Pose Yoga Steps, Variations, Cautions, Benefits

Meaning of Peacock Pose

  • Peacock pose is also known as Mayurasana.
  • Mayurasana is a Sanskrit word.
  • The pose is pronounced as ‘ma-yur-AHS-anna’. 
  • Mayur means ‘peacock’ and asana indicates ‘yoga pose’
  • This yoga emulates the mechanism of the Mayur bird in the final pose with full plumage. Therefore, it is known as peacock pose.

What is a Peacock Pose?

  • Peacock pose is a balancing advanced yoga asana.
  • The practice of the yoga pose requires a greater degree of muscular strength and flexibility.
  • It has the ability to absorb and eliminate toxins from the body. Thus, ensures to remove toxins from the practitioner’s body.
  • Mayurasana is one of the best yoga poses for eliminating all types of abdominal ailments.

Peacock pose introduction

How To Do Mayurasana- Steps, Benefits And Precautions

The article is being presented before you after lots of research and discussion with many yoga teachers, and yoga experts. Besides this, I am also sharing my personal experience after practicing yoga for the last 20 years. You will get here to know what peacock pose is; how to do it; what are its benefits and precautions. The easily explained steps, benefits, precautions, images, and informative cum instructional videos of peacock pose will help you to understand the pose technically right thereby extracting maximum benefits of it.

How to do peacock pose steps-instructions

Though, its an advanced yoga pose. However, its simpler step-by-step technique has been mentioned below.

  1. Kneel on the floor with separated knees and feet together.
  2. Place both palms on the floor between the knees with fingers pointed back towards the feet.
  3. Ensure the wrists and forearms should be together.
  4. Lean forward and rest the abdomen on the top of the elbows and the chest rest on top of the upper arms.
  5. Inhale; slowly elevate the trunk, head, and legs so that they lie in one straight and horizontal line.
  6. This is the final pose and holds it as long as you feel comfortable.
  7. Slowly return the legs to the ground and come to the original position.
  8. Do 2-3 rounds.

Breathing, Awareness, and Duration

While raising the body, inhale deeply. Do slow inhaling and exhaling while maintaining the pose. In addition to, beginners can hold their breath in the final pose at their own convenience. Exhale, and come to the original position slowly. Awareness should be on balance while performing the yoga asana. Beginners should stay only for few seconds. Duration should be increased slowly. Do a maximum of three rounds. The maintaining of the yoga pose can be increased for few minutes, but do it without strain.

Muscular movement

Abdominal muscles bear the pressure of the elbows into the viscera; pelvic floor muscles; deep intrinsic muscles in the neck to find cervical extension while maintaining thoracic flexion; all spinal extensors work. Hamstrings to extend the hips and gluteus medius, minimus, and maximus help with extension. Infraspinatus and teres minor rotate the humerus. Subscapularis and supraspinatus help to protect the front of the joint.

Peacock pose by Baba Ramdev  

There are many yoga teachers like Baba Ramdev, BKS Iyengar who do this with some variations. Their techniques and instructions are being given here.

  • Iyengar yoga: In the Iyengar school of yoga, the entire body in a straight and horizontal line.
  • Vinyasa yoga: It is similar to Iyengar yoga.
  • Ashtanga yoga: It is similar to the technique mentioned above.
  • Baba Ramdev yoga: It is the same as the technique mentioned above.
  • Art of living: It is similar to Ashtanga yoga but the head is a little bit lower.
  • Power yoga: Main focus is given on stretching the posture.
  • Hot yoga: It is similar to power yoga but more strenuous in nature.
  • Satyananda yoga: It is similar to the technique mentioned above.
  • Bikram yoga: Here the body seems to be more straight and synchronized.

10 wonder benefits of peacock pose

  1. Toxins: The asana has the ability to remove and eliminates toxins from the body thus rejuvenates cells and tissues of the body by removing purifying the blood.
  2. Blood circulation: The practice of the Yoga pose stimulates the entire body processes thereby increases blood circulation and metabolism.
  3. Fair complexion: It helps to glow the face by removing toxins from the body, leads to removing of boils, pimples and wrinkles from the facial region.
  4. Diabetes: The practice of the asana ensures adequate massage to the pancreas and other organs of the body thereby helps in the prevention and management of diabetes.
  5. Constipation and flatulence: It helps to combat constipation and flatulence by stimulating and massaging the digestive related organs. It also makes the digestive system efficient by increasing the digestive fire and eliminating the toxins consumed through diets.
  6. Weight loss: The asana requires a greater degree of stretching and flexibility into the entire body region. Making a habit of practicing the pose and maintaining it for a certain period of time, enable one to overcome obesity.
  7. Liver: It also helps to make your liver fresh, refresh and rejuvenated.
  8. Kidney: The asana compressed the kidney thereby removing stagnant blood and accordingly enhances the efficiency of the kidneys.
  9. Flat stomach: The regular practice of peacock pose helps to burn belly fat.
  10. Muscle strengthening: Gradually, the asana makes our muscles stronger and powerful, especially the muscles of arms, abdomen, and spine.


Some of the few limitations of this advanced yoga pose are:

  • There is a greater probability to fall forward from the final pose and it can damage your nose and teeth. Therefore, one should be careful while practicing it.
  • It is better to keep cushion forward during practice.
  • During high blood pressure, it shouldn’t be practiced.
  • Heart disease patients should avoid this.
  • Skip performing the pose in case of a hernia.
  • Avoid in case of peptic ulcer.
  • Duodenal ulcer
  • One shouldn’t try in case of physical weakness.
  • Pregnant women should strictly avoid it.

Beginner’s tip

While performing the Mayurasana, the entire body weight solely rests upon the elbows and palms, which is extremely difficult for beginners as it requires a greater degree of muscular strength. So, it is recommended that the beginners, first of all, prepare themselves by doing Hamsasana / Padma Mayurasana or Chakrasana.

Peacock pose sequence

Preparatory pose

  • Tadasana
  • Stickasana
  • Boat pose
  • Chakrasana
  • Hamsasana
  • Padma mayurasana
  • Shalbhasana

Follow-up / counter pose

  • Makrasana
  • Shavasana
  • Markatasana

Top facts about peacock pose

Here, we will mention the point to be remembered, tips, and mistakes to be avoided during practicing the yoga pose.

  1. It is said that those who performs this pose, even can digest poison.
  2. It is one of the few yoga poses, which removes toxins naturally from the body.
  3. It should be performed at the last of yogic practices.
  4. Never perform inverted poses like Sirsasana, Sarvangasana, etc. after Mayurasana because of the greater possibility of accumulating toxins in the brain.
  5. The whole body should be balanced on the palms.
  6. The practicing of this Yoga pose helps to improve other postures.
  7. It strengthens your arms and wrists.
  8. It stimulates Manipura Chakra.
  9. The Asana tones and strengthens the abdominal muscles including its organs.
  10. It is a panacea for diabetes.

The science behind Mayurasana

It is said that the practice of Mayurasana can even tackle poison. This is true that the asana removes toxins, poisons, and all the impurities from the body thus increasing the work efficiency of various organs of the body. The pose also massages the liver, kidney, pancreas, and other abdominal organs.

Instructional video of peacock pose

  • The video of Mayurasana has been made in a very simple and easy way to help to understand the practitioners.
  • It has been developed after the discussion with many yoga experts and teachers.
  • Extensive research has also been carried out while making the video.

Modification and variations

  • Hamsasana: It is also known as swan yoga pose, strengthens the arms.
  • Padma mayurasana: It is the advanced version of Mayurasana, good for arms and wrists.
  • Half peacock pose: Here, only one leg is raised.
  • Peacock pose with blocks


  • Menstruation 
  • Intestinal problems
  • High blood pressure
  • Pregnancy
  • Hernia 
  • Piles
  • Infections in ear and nose

Peacock pose information

Sanskrit nameमयूरआसन
English namePeacock pose
Pose levelAdvanced
Areas of actionArms, wrists, forearms
Style of yogaHathayoga
TypeStrength, Balance
ChakrasThird eye chakra (Ajna Chakra)
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