Mayurasana (Peacock Pose) – A Powerful Yoga Asana
Mayurasana (Peacock Pose) is an ancient yoga asana that comes under the category Hatha yoga. This asana does not require the practitioner to be seated and balances the body on the hands with the body parallel to the floor. It’s a strong pose that has a wide range of benefits for your physical and mental health.
Let us now delve into the Mayurasana benefits, step by step instructions, modifications, and cautions along with several tips on how to perform Mayurasana correctly.
What is Mayurasana?
Mayurasana in Sanskrit is the combination of the words Mayur which means peacock and asana meaning pose. When you do this asana your body takes the position of a peacock that is why this asana is named as the peacock pose.
How to do Mayurasana (Peacock Pose)?
Though Mayurasana appears to be difficult, it can be easily mastered. Here is an easy-to-follow, step-by-step instruction to help you do this yoga pose:
- Kneel on your heels with your knees spread apart, toes tucked under.
- Position your hands on the floor in front of you, even with your chest but with your fingers pointing toward your body.
- Keep your elbows bent and press your stomach into your elbows.
- With head down on the floor, push you belly forward.
- Extend your legs straight back with your feet flat.
- Press shoulder blades down and firm abs.
- Raise your legs and body up until they are parallel to the floor and all of your weight is being held up by your hands.
- Hold for 10 seconds, and work your way up to 1 minute as you get stronger.
- Relax by placing the feet and head back on the floor.
Benefits of Mayurasana
Benefits There is a whole huge array of health that Mayurasana promotes- for your body and for the mind. The following are some of the most important Peacock Pose benefits:
Detoxifies the Body
Mayurasana activates your abdominal organs and increases blood circulation to detoxify your body. Pose stimulates the digestive system and helps to flush toxins from the vehicle, keeping us healthy.
Boosts Digestive Health
Regular practice of Mayurasana also helps to improve the digestive system and the efficient working of the abdominal organs including the liver, the pancreas and the kidneys. It also assists with digestions, relieves constipation and gives good appetite.
Strengthens the Upper Body
Mayurasana tone your arms, shoulders, elbows and wrist and helps in building upper body strength. It even becomes a form of exercise that greatly improves your posture, balance and physical condition altogether.
Enhances Mental Clarity
This asana is also beneficial in relief from stress, depression, and anxiety. Since it calms the brain and soothes the nervous system, this could translate to an improved concentration and clearer mind, which in turn has positive effects on mental health.
Boosts Reproductive Health
This pose can be practiced by both: men and women. For women, it can reduce menstrual difficulties and increase sexual energy. For men, it can benefit sperm count and sexual health.
Improves Posture
This yoga posture stretches your back, shoulders, and legs, which in turn helps relieve poor posture. Mayurasana will also help you fight the ill-effects of bad posture and straighten your spinal cord.
Mayurasana Practice Tips
If you’re a newcomer to Mayurasana, here’s where the action is. Here are some suggestions to help you do the pose properly:
Work on Your Arms and Core
Make sure you have enough strength in your arms, shoulders, and core to hold yourself up. Take other poses that target these muscles, if you need to, such as plank pose.
Warm-up
Warm-up is necessary before performing Mayurasana, so do some warmer poses like plank, locust or cobra before doing this asana.
Use Props
For beginners, use a yoga block under your head or a cushion under your pelvis to support your body.
Take It Easy
Slowly extend your time in the position. Start with 10 secs and progress to one minute gradually.
Be Patient
It can take a little while to develop the strength and balance for this pose. Take your time and never rush things, listen to your body all the time.
Variations of Mayurasana
Mayurasana has a couple of mainstream variations you can try when you’re comfortable with the basic pose:
Hamsasana (Swan Pose)
This is a re-moldy of Mayurasana in which the trunk position is molded into the shape of a Swan. It works the wrists, arms and the tummy.
Padma Mayurasana (Lotus in Peacock Pose)
This advanced variation constitutes the peacock pose with the legs crossed in Padmasana (Lotus Pose). It tones up your arms and wrists and aids in digestion.
Precautions and Contraindications DO NOT use on or if experiencing any of the following:
Mayurasana is fantastic but it should be done safely. Here are a few precautions and contraindications:
Avoid With Injuries
Avoid practicing the pose if it causes an injury to your arms, shoulders, elbows or wrists.
Hypertension
Mayurasana is not to be practiced by high blood pressured people.
Heart Problems
People who suffer from heart disease or cervical spondylitis must avoid this asana.
Pregnancy and Menstruation
It is advised that pregnant ladies should not practice this asana, and also the females in their menstrual cycle.
Abdominal Surgery
Don’t if you had abdominal surgery and you have hernia or intestinal problems.
Be on the Lookout
Listen to your body. If you feel any pain or discomfort, discontinue the exercise.
Conclusion
Peacock Pose (Mayurasana) is a challenging pose that has many physical and mental benefits. For stronger digestive health, clarity of mind, upper body, and better posture, there’s Mayurasana in store for you.
By practicing this asana on regular basis, you can attain physical fitness and mental peace. But be careful and ensure proper training/oversight so you don’t injury yourself!
For individualized instruction, look for professional yoga teachers or a yoga studio. And remember, ensuring your health with a health insurance plan can provide extra protection for your well-being.
FAQS
Is Mayurasana good for weight loss?
Yes Mayurasana helps in burning fat and this asana improves digestion that leads to weight loss too.
How to not fall down in Mayurasana?
You can use a yoga block or cushion under your head for additional head support, and start by stretching one leg at a time to remain balanced.
What are the limitations of Mayurasana?
If you have any arm or shoulder injuries, high blood pressure, heart disease or abdominal surgery, skip this one. Stay in tune with your body and when you feel pain, stop.
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