Vinyala

Pose sheet

Peacock Pose

Mayūrāsanaमयूरासन

Balance horizontally on your hands, with elbows against your abdomen and legs together.

Open this pose in the 3D body

Steps

Support

Both palms; elbows against your abdomen, without touching the floor.

Enter

  1. Kneel with your knees apart.
  2. Place palms between your knees, fingers pointing toward your feet.
  3. Bend your elbows, bringing them against the sides of your abdomen.
  4. Extend your legs behind you, together, with toes on the floor.
  5. Exhale, shift your chest forward, and lift your feet until horizontal.

Hold

  1. Press both palms down; keep your elbows against your abdomen.
  2. Keep your legs together, knees extended, and toes pointed.
  3. Lengthen your torso forward and your legs backward.
  4. Keep your abdomen firm as you continue breathing.

Exit

  1. Lower your feet to the floor with control.
  2. Lower your knees and sit back on your heels.
  3. Release your hands and gently shake your wrists.
Breathing
Exhale as you lift; keep breathing.
Gaze
Look forward.
Duration
A few seconds initially.

Adapt

Adaptations

  • Feet on blocksRest feet on blocks while maintaining elbow contact with your abdomen.
  • Alternating leg liftsLift one foot, keeping the other grounded; switch sides.
  • Knees groundedKeep knees grounded while positioning your hands and elbows.
  • Legs tuckedBend your knees apart and bring your feet together behind you.

Variations

  • Padma Mayūrāsana: lotus legs.
  • Haṃsāsana: fingers forward, body lifted horizontally.
  • One-handed Mayūrāsana.

Signals of effort

  • Entire body weight supported by your hands.
  • Wrists extended under load.
  • Elbows pressing against your abdomen.
  • Torso and legs suspended horizontally.