Mayurasana (Peacock Pose) – Benefits, Adjustment & Cautions

 Mayurasana is also known as the Peacock Pose. It counts as an advanced asana. It is very easy to fall forward in the final position and crush the nose on the floor. So be careful and, if necessary, place a small cushion on the floor under the face.

Today we discuss with you the step-by-step asana instructions:

  1. Kneel on the floor
  2. Place the feet together and separate the knees
  3. Lean forward and place both palms between the knees on the floor with the fingers pointing towards the feet
  4. Bring the elbows and forearms together
  5. Lean further forward and rest the abdomen on the elbows and the chest on the upper arms
  6. Stretch the legs back so they are straight together
  7. Tense the muscles of your body and slowly elevate the trunk and legs so that they are horizontal to the floor
  8. Hold the head upward
  9. Your whole body should now be balanced only on the palms of the hands

Benefits of Mayurasana:

  • stimulates the metabolic processes which increase secretions from different glands
  • stimulates the elimination of toxins from the blood
  • removes skin conditions (boils & acne)
  • all digestive organs are massaged
  • useful in managing flatulence and constipation
  • helps to control diabetes
  • brings all doshas (pitta, Vata, Kapha) into Balance and harmony



Mayurasana should not be practiced by People with high blood pressure any heart ailment, hernia, peptic or duodenal ulcer. This pose should not be attempted if there is any sign of illness or physical weakness.


To be sure that you practice an asana correctly, we recommend participating in our Yoga Teacher Training Program.


How to Improve and Keep Growing:

To be sure to practice the asana right and get the maximum physical and mental benefits, you should consider completing a yoga teacher training (Link to 200-hour page for the word yoga teacher training). Yoga India Foundation (link to homepage) offers Yoga Alliance registered yoga teacher training courses in India that allow you to expand your wisdom, grow and gain professional expertise.
Follow our current yoga students on their journey via Instagram: yoga_india_foundation

5 Responses

  1. India the land of Vedas, Yoga and Tantra. The land of Seers, meditators Yogis and ancient most texts on spirituality. As I wanted to learn Yoga and experience its richness in full glory from the original source. Decision to do Yoga Teacher Training in Yoga India Foundation at Rishikesh has been a very good one. The atmosphere and vibes are full of spirituality and depth. Teachers are very deeply knowledgeable and very kind. I have learned not just for myself but also how to communicate with my students. Overall an amazing experience.

    1. Dear Maria, thank you for sharing this insight of yours 🙂 We are happy to read that you had a wonderful time during your yoga teacher Training in india with us!
      Your Yoga India Foundation Team

  2. Oh I find this pose sooo difficult. I have been trying for ages now, but just don’t have enough strength. I think I need to join your 200 hours yoga teacher training in India this year. Practicing yoga once a week after work is just not enough for me. My dream is to become a real yogini and master all asanas. Do you have your 200 hours yoga teacher training courses every month?

    1. Namaste Sofie! This posture can be challenging, indeed. A regular practise and precise instructions are required to master this asana. YOu are most welcome to join our 200 Hours Yoga Teacher Training in India this year 🙂 Our 200 Hours Yoga Teacher Training starts on the first of every month. Check out this link for all available Dates:
      Feel free to message us any time if you have more questions!
      Om Shanti
      Your Yoga India Foundation Team

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