Pose sheet

Lotus Peacock Pose

Padma Mayūrāsanaपद्म मयूरासन

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

Open this pose in the 3D body

Steps

Support

Both palms and fingers; knees and head lifted.

Enter

Sit in Lotus: place each foot on the opposite thigh.
Lean forward onto your knees, keeping your legs crossed.
Ground your palms ahead, little fingers touching and fingers pointing backward.
Bend your elbows and press them against your upper abdomen.
Shift your chest forward and slowly lift your knees.

Hold

Keep your elbows together and your abdomen firm.
Distribute pressure through your palms and fingers.
Keep your torso and lotus legs parallel to the floor.
Reach your head forward without lifting your chin too high.

Exit

Slowly lower your knees to the floor.
Sit back and uncross your legs.
Repeat with the opposite leg on top.

Breathing: Exhale to lift; breathe while holding.
Gaze: Gaze forward without lifting your chin too high.
Duration: 3 breaths initially.

Adapt

Adaptations

Knees groundedKeep your knees on the floor as you shift your weight.
Legs without LotusBend your knees, spread your thighs, and bring your feet together.
Cushion aheadPlace a cushion on the floor beneath your face.

Variations

Mayūrāsana: legs straight and together.
Entry from Mayūrāsana: fold into Lotus while airborne.
Hold after exhaling during brief initial holds.

Signals of effort

Body weight on your hands, with wrists extended.
Balance with your head and knees lifted.
Elbows pressing against your abdomen.
Full Lotus, with externally rotated hips and deeply bent knees.