Vinyala

Pose sheet

One-Armed Peacock Pose

Paṅgu Mayūrāsanaपङ्गुमयूरासन

Hold your body horizontally on one hand, with your elbow beneath your abdomen.

Open this pose in the 3D body

Steps

Support

One palm and its fingers; feet and opposite hand lifted.

Enter

  1. Kneel; place your left palm down, fingers pointing outward.
  2. Bend your elbow into your abdomen on the same side.
  3. Place your right hand forward; straighten your legs behind you.
  4. Shift your chest forward until both feet lift.
  5. Bring your legs together; extend your right arm alongside your body.

Hold

  1. Keep your elbow in contact with your abdomen.
  2. Level your pelvis; keep your body nearly parallel to the floor.
  3. Straighten your knees and point your feet backward.
  4. Press through your palm and spread your fingers.

Exit

  1. Exhale; lower your feet and rest your knees down.
  2. Release your elbow from your abdomen; sit back on your heels.
  3. Rest; repeat with the other hand supporting you.
Breathing
Breathe softly and slowly throughout the hold.
Gaze
Look at a point on the floor.
Duration
Initially, 2–3 breaths per side.

Adapt

Adaptations

  • Feet groundedKeep your toes grounded while shifting your weight.
  • Free hand groundedKeep your second hand forward while establishing your balance.
  • Legs apartSeparate your legs before bringing them together.
  • Two-handed preparationPractice Mayūrāsana with both palms grounded and feet on blocks.

Variations

  • Free arm forward, parallel to the floor.
  • Legs in Lotus, with only one hand grounded.
  • Hold the opposite wrist.

Signals of effort

  • Body weight on one hand, with the wrist extended.
  • Elbow pressure against your abdomen.
  • Horizontal body with both feet unsupported.