Mayurasana or Peacock Pose: How to Perform It

If you are an already expert athlete or if you have been practicing yoga for many years, Mayurana is the position for you: it is in fact an advanced level asana that has many benefits. Thanks to one constant practice in fact, you will be able to increase your balance and noticeably tone your abdomen and arms.

Obviously, to achieve certain goals it is necessary to train seriously and enjoy a sporty build that allows you to face physical efforts that can support the whole body.

If you are passionate about yoga but don’t think you have the skills to face this type of challenge, don’t worry, with a little spirit of sacrifice and a lot of patience, you too will most likely be able, one day, to perform the yoga pose. peacock.

In this article we will explain how to perform the asana without hurting yourself and what are the psychophysical benefits you can obtain!

A typical position of Hatha yoga

Although in recent years, the trend is to mix the various styles of yoga to meet the needs of all enthusiasts; true enthusiasts of the discipline that comes from India tend to differentiate and hold firm to the origins of the various positions they decide to carry out.

The peacock pose is very common in Hatha yoga, a variant very widespread throughout the West and practiced by millions of people around the world. The aim of this discipline is to create harmony between soul and body in the name of body balance.

Exploiting balance through physics is in fact very important to guarantee the whole body a feeling of well-being useful for combating the negative energies caused by hectic everyday life.

Animal inspiration

There are numerous yoga positions that take inspiration from the animal world (for example, there is the cobra pose). The first enthusiasts of the discipline loved observing the gestures of fish, dogs, cats and more, in order to take inspiration from them to create new positions that were good for the body.

Peacock (Mayura in Sanskrit) is an animal capable of rising, despite not knowing how to fly, to reach food and prey. Imitating this type of attitude promotes the development of bodily capabilities and influences, in an extremely positive way, the ability to remain in equilibrium.

Furthermore, according to some currents of tradition, the peacock represents purification: it would be able to feed on young cobras while remaining immune to the poison and the pressure of the elbows on the abdomen would favor purification.

Peacock, in Christian symbolismrepresents love, longevity and the ability to observe the world from different perspectives.

Due to its plumage, it is also defined as the bird with a thousand eyes: these represent the stars, the universe, the sun and the moon.

Useful tips for correct execution

As we have already said, Mayurasana is an advanced level position. If you are a beginner, you must avoid performing this asana from scratch or you can get help from a good teacher who is able to support you mentally and physically.

Even those who are experts and have been practicing yoga for many years must absolutely avoid performing the position with a superficial attitude.

Therefore remember to carry out numerous warm-up exercises and to have a mat that is clean and with a satisfactory level of grip (so as to avoid dangerous falls).

Experts and non-experts alike must absolutely avoid performing the peacock pose if:

  • They experience back pain
  • They have wrist problems (if the pain is mild there are specific supports)
  • They suffer from cervical pain

However, those who fall into these categories should not be discouraged. In fact, there are numerous other advanced positions that may be more suitable for you.

Here’s how to do Mayurasana

mayurasana psoa del pavone uni

  • Stand on the mat with your back straight
  • Kneeling and still keeping your spine erect, rest your buttocks on your heels
  • Lean your shoulders forward
  • Place both hands on the mat, with your fingers pointing towards your feet
  • Bend your elbows slightly inward so that they are in the center of your abdomen
  • Push hard with your palms on the floor
  • Press your torso against the back of your arms and move your head forward slightly (if you’re performing well, these steps should happen completely naturally)
  • Extend both legs behind you, loosening your knees
  • Contract your abdomen and prepare to perform the step where considerable effort is required
  • Tighten your thighs and stiffen your lower limbs
  • Push with the tips of your toes and lift them, one at a time, off the ground
  • Maintain balance by moving the focus of your gaze frontally
  • When you feel your strength running out, place both feet and return to the starting position

Mistakes to avoid

Peacock pose is an asana where the ability to stay in balance is fundamental. Many of the mistakes that can be made concern precisely this aspect, that is, not being able to remain for a long time in a position in which the stability of the whole body is given only by the palms of the hands.

To avoid falling, remember to slowly and alternately lift your legs. If you try to lift them at the same time, you risk losing your balance. Calm e slowness they are fundamental aspects during the execution of all positions.

Another rather common mistake concerns the position of the arms. To ensure greater stability, tighten your upper limbs and position them very close to your torso so as to prevent your body weight from being distributed incorrectly.


All advanced level poses provide numerous benefits to those who perform them. The efforts made, in fact, can be rewarded in terms of:

Being able to perform Mayurasana correctly is therefore very important, not only for the body, but also for the mind.


The peacock pose is an asana suitable for those who have a lot of experience as in order to perform it correctly it is necessary to put into practice some typical practices of those who have been practicing yoga for a long time.

The secret to success is certainly to have sufficient muscle strength to perform the final effort in which the body is supported, mainly by the palms of the hands. In addition to this type of competence, to achieve the goal, it is also necessary to be able to concentrate deeply and remain balanced.

Beginners can observe their more experienced colleagues and take inspiration so as to fully understand what all the fundamental steps are to complete the execution correctly. With a little sacrifice and a lot of patience, the goal is reachable.

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