Peacock Pose

Did you know Mayūrāsana is one of the few yoga postures said to neutralize even the most unwholesome foods and ignite the digestive fire?

Mayūrāsana, or Peacock Pose, is a powerful arm-balancing posture in Haṭha Yoga, revered for its detoxifying effects and its ability to balance the three doṣas—Vāta, Pitta, and Kapha.

🔹 Name and Meaning

• Sanskrit: मयूरासन (Mayūrāsana)
• Meaning: Mayūra means “peacock”; āsana means “posture.” 
• The pose is named after the bird due to the similar body shape when balanced horizontally, resembling a peacock with its chest out and tail lifted.

📜 Scriptural References

Haṭha Yoga Pradīpikā (Verse 1.32–1.33)

Pāṇibhyāṁ dhāryate yatra śarīraṁ khe samucchritam ||

In Mayūrāsana, the body is held aloft, supported firmly on the hands, with elbows pressing the navel.

Jaṭharágni vivardhanám tathā doṣān nāśayet tridhā ||

This pose eliminates disorders of Kapha, epilepsy, and skin diseases. It enhances the digestive fire and balances all three doṣas.

Gheraṇḍa Saṁhitā (Verse 2.22–2.23)

Pāṇibhyāṁ dhāryate yatra śarīraṁ khe samucchritam ||

The body is balanced in the air, held firmly at the navel by the hands.

Jaṭharágni vivardhanám śleṣmāpasmāra kuṣṭhagnám ||

Even poorly digested food gets digested. It increases jṭhara-agni (digestive fire), and cures phlegm-related and skin diseases.

Vasiṣṭha Saṁhitā (Verse 1.76–77)

Mayūrāsanaṃ tu kathitaṃ nābhicakre sthitaṃ dṛḍham |
Pāṇibhyāṃ dhāryate yatra śarīraṃ khe samucchritam ||

This āsana destroys all sins and makes internal diseases and poisons ineffective.

🧭 Step-by-Step Instructions

⚠️ Note: This pose requires wrist and core strength. Warm up your wrists and abdomen before attempting.

🔹 Step 1: Begin in a Kneeling Position

Sit on your heels with your knees slightly apart. Keep your toes pointing straight back behind you.

🔹 Step 2: Place Your Hands on the Floor

Bring both hands in front of your knees.
🖐️ Palms down
🔁 Fingers pointing backwards toward your feet
🤏 Fingers slightly spread
📍 Press your palms firmly into the floor.

🔹 Step 3: Bend Your Elbows and Bring Them Together

Lean your upper body slightly forward.
🔁 Bend both elbows
📌 Bring them as close together as you comfortably can — ideally touching.
Your forearms should now form a sturdy “table” for your torso.

🔹 Step 4: Lower Your Abdomen onto Your Elbows

Gently place your belly (navel area) on top of your elbows.
🧭 Adjust so elbows press into the sides of your navel and lower ribs.
This may feel intense — shift slightly until stable and supported.

🔹 Step 5: Stretch Your Legs Back

One leg at a time, extend your legs straight behind you.
🦵 Knees together
🦶 Toes pointed
🛑 Keep the tops of the feet lifted off the floor.

🔹 Step 6: Shift Weight Forward and Lift Your Feet

Carefully lean more weight onto your arms.
🧘‍♀️ Engage your core and glutes
📈 Slowly lift both legs off the ground together
Your whole body should hover parallel to the floor — like a plank!

🔹 Step 7: Focus and Hold

Keep your gaze slightly forward (not down).
🌬️ Breathe steadily
⏳ Hold the pose as long as is comfortable, starting with a few breaths.

🔹 Step 8: Exit the Pose Gently

Bend your knees and bring your feet back to the floor.
👐 Release your arms
🪷 Sit back into Vajrāsana or Balāsana (Child’s Pose) to rest your wrists and core.

⏱️ Suggested Duration:

• Start with 5–10 seconds.
• With regular practice, gradually increase to 30 seconds – 1 minute.

⚠️ Contraindications and Cautions 

• Avoid if you have:
  • Wrist, elbow, or abdominal injuries
  • Hernia or recent surgery
  • High blood pressure or vertigo
• Not recommended during menstruation or pregnancy
• Practice only after mastering basic arm and core strength

🔧 Modifications

• Wrist Support: Use wrist wraps or padding to alleviate pressure.
• Elbow Positioning: Beginners can place elbows slightly wider for comfort.
• Use of Props: Place a bolster under the chest for additional support during practice.

🌿 Benefits 

📜 Textual Benefits

Haṭha Yoga Pradīpikā (2.30)

“svasthāne ’bhyasyataṃ nityaṃ mayūrāsanam uttamam |
galitaṃ cāśu doṣāṇāṃ jatharagniṃ vivardhayet ||”

Mayūrāsana, when practiced regularly, quickly destroys all doṣas (imbalances) and increases the digestive fire (jatharāgni).

Haṭha Yoga Pradīpikā (2.31)

"malānāṃ śodhanaṃ śreṣṭhaṃ nābher ūrdhvaṃ ca yatnataḥ |
viṣāṇi hanti śītāṃśoḥ kṛmiṃ caiva mayūrakaḥ ||"

It cleanses the impurities of the body, burns up toxins and undigested food, and eliminates disorders caused by excess mucus and worms.

These verses highlight:

• Destruction of imbalances (doṣas),
• Increase in digestive strength (Agni),
• Detoxification and removal of harmful parasites or toxins.

💡 Interpreted Practical Benefits

• 🔥 Stimulates the digestive system: By applying direct pressure on the abdomen, it massages internal organs — especially the pancreas, liver, and intestines.
• 🧠 Improves focus and coordination: The balancing nature of the pose sharpens attention and body control.
• 💪 Strengthens wrists, arms, and core: Requires and builds upper body stability.
• 🩺 Regulates metabolism: Supports liver detox and may improve blood sugar regulation through pancreatic stimulation.

🌱 Ayurvedic Perspective

🌬️ Breathwork (Prāṇāyāma) Tips

• Inhale deeply before lifting the body
• Maintain slow, gentle breathing while in the pose
• Exhale as you lower the body down
• Advanced practitioners may pair it with retention (kumbhaka) for inner heat

🏃‍♀️ Preparatory Practices

To prepare the body for Mayūrāsana:

• Strengtheners:
  • Chaturanga Dandasana (Four-limbed staff pose)
  • Plank Pose
• Flexibility & Breath:
  • Bhujangasana (Cobra Pose)
  • Nādī Shodhana Prāṇāyāma (Alternate Nostril Breathing)

📚 Summary Table

References

1. Haṭha Yoga Pradīpikā - Verse 1.32–1.33
2. Gheraṇḍa Saṁhitā - Verse 2.22–2.23
3. Vasiṣṭha Saṁhitā - Verse 1.76–77