How is Mayurasana different from other arm balances?

Mayurasana uses the forearms as the base with hands pointing backward, unlike most arm balances that use the palms with fingers forward. This unique support structure changes the leverage and engages different muscle groups.

Is Mayurasana really beneficial for digestion?

The compression of the forearms against the abdomen is traditionally believed to stimulate the digestive organs. While individual experiences vary, many practitioners report feeling improved digestion after regular practice.

Why do my wrists hurt in Mayurasana?

The reversed hand position places the wrists in an unfamiliar weight-bearing position. Ensure you warm up the wrists thoroughly and consider practising wrist mobility exercises before attempting the pose.

Can I learn Mayurasana without other arm balances?

While possible, it is recommended to build strength with other arm balances like Bakasana or Kakasana first. These poses develop the core and arm strength needed for the more challenging forearm balance.

Mayurasana — Peacock Pose

Mayurasana is an advanced arm balance where the body balances horizontally on the forearms with the legs extended back. Unlike most arm balances that use the palms, Peacock Pose uses the forearms and elbows as the base, with the hands reversed and fingers pointing toward the feet.

गायत्री से बात करें गायत्री से बात करें

AdvancedBalance Asanas

SanskritMayurasana

EnglishPeacock Pose

CategoryBalance Asanas

DifficultyAdvanced

Suitable ForAdvanced practitioners

Duration15–30 seconds (2–4 breaths)

Focus Areas

ArmsCoreWristsShouldersDigestive System

Quick Overview

Mayurasana is a distinctive arm balance that differs from most others in its hand placement. The palms are placed on the ground with fingers pointing toward the feet, and the forearms are brought together so the elbows press into the abdomen. From this position, the practitioner extends the legs back and lifts the entire body off the ground, balancing horizontally on the forearms. The pose is named after the peacock (mayura) because the extended legs resemble the bird’s tail. In yogic tradition, Mayurasana is believed to stimulate the digestive organs through the compression of the forearms against the abdomen.

Benefits of Mayurasana

Strengthens the Arms & Shoulders

The entire body weight is supported by the forearms, wrists, and shoulders, building significant upper body strength.

Engages the Deep Core

Maintaining a horizontal body position requires powerful engagement of the entire core, including the transversus abdominis.

May Support Digestive Function

The compression of the forearms against the abdomen is traditionally believed to stimulate peristalsis and support digestive health.

Develops Balance & Coordination

The unique forearm-based balance trains the body to find equilibrium in an unfamiliar support structure.

Builds Wrist Mobility

The reversed hand position requires wrist flexibility in a unique direction, which can improve overall wrist range of motion.

Body Focus

Forearms & Wrists

Support the full body weight with the hands pointing toward the feet

Core

Must engage intensely to prevent the hips and legs from dropping

Shoulders & Upper Back

Stabilise the upper body and maintain the horizontal position

Abdomen

Compressed by the elbows, traditionally linked to digestive stimulation

Legs

Extended and engaged to counterbalance the upper body

Who Should Practice Mayurasana

Advanced Yoga Practitioners

Mayurasana requires substantial arm, wrist, and core strength, making it suitable for those with an established advanced practice.

Practitioners Seeking New Arm Balance Challenges

The unique forearm support structure offers a fresh challenge for those proficient in hand-supported arm balances like Bakasana.

Students Interested in Digestive Health

The abdominal compression in Mayurasana is traditionally linked to digestive benefits, appealing to those exploring yoga for internal health.

Those with Good Wrist Mobility

The reversed hand position demands wrist flexibility; those with mobile wrists will find the pose more accessible.

Who Should Avoid Mayurasana

Wrist or Elbow Injuries

The unique weight-bearing position places stress on the wrists and elbows in ways that may aggravate existing injuries.

Abdominal Conditions

The compression of the forearms against the abdomen may be uncomfortable or harmful for those with digestive disorders, pregnancy, or recent abdominal surgery.

Shoulder Instability

The horizontal balancing position requires stable shoulder joints. Those with a history of shoulder dislocations should proceed with caution.

Preparation Tips

Practise wrist stretches that include extension and flexion to prepare for the reversed hand position

Strengthen the core with Plank, Dolphin Pose, and Navasana before attempting the full lift

Start with the feet on the ground and practise leaning forward to feel the forearm support before attempting the lift

Place a blanket under the forearms for cushioning if the ground feels too hard

Step-by-Step Instructions

Kneel and place the palms on the mat

Kneel and place both palms on the mat with the fingers pointing toward your body (toward the knees). The hands should be slightly apart.

Bring the forearms together

Bring the forearms together so the inner elbows touch. The elbows will press into the abdomen, just below the navel.

Extend the legs back one at a time

Tuck the toes under and extend the legs back as if coming into a low Plank position. Keep the forearms in contact with the abdomen.

Walk the feet closer to the elbows

Walk the feet forward, bringing the hips higher and shifting more weight onto the forearms. The torso should be angled slightly downward.

Shift weight further forward

Lean the weight further forward until the feet feel light. Engage the core to prevent the hips from dropping.

Lift the feet off the ground

As the weight shifts past the balance point, the feet will naturally lift. Extend the legs straight back and engage the glutes.

Balance the body horizontally

The body should form a straight line from the crown of the head to the feet. Keep the gaze slightly forward of the hands.

Hold and release

Hold for 2–4 breaths, then lower the feet back to the ground. Shake out the wrists gently after releasing.

Breathing Guidance

The abdominal compression in Mayurasana naturally affects the breath, making it shallower. Accept this and focus on maintaining smooth, even breaths through the nose rather than deep inhalations. Inhale to prepare and lengthen, exhale to engage the core and lift. If you feel lightheaded or unable to breathe, release the pose and rest in Balasana (Child’s Pose) before attempting again.

Common Mistakes

Forearms sliding apart

Correction: Keep the forearms firmly together so the elbows press into the abdomen. Separating the forearms reduces stability and abdominal compression.