What are the benefits of the peacock pose and 5 preparatory exercises

Peacock pose is a very difficult yoga pose because the practitioner has to raise the body and balance the force at the wrists. So, to conquer this pose, you should regularly practice some basic yoga poses to prepare the body.

Peacock pose (Peacock pose or Mayurasana), a type of rocket yoga, is a beautiful yoga pose and is also loved by Indian Prime Minister Narendra Modi and Canadian Prime Minister Justin Trudeau. However, this is an extremely difficult pose and should be performed under the supervision of a teacher to avoid injury. Do you “raise” the dream of conquering this pose? So let’s learn this peacock pose with easyhealthylive.com.

Benefits of Peacock Pose in Yoga

The Peacock Pose offers the practitioner a lot of physical and mental benefits. Wrist balance is very beneficial for strengthening the core muscles:

  • Good for the pelvis, increase the activity of the thigh muscles. Suitable for people who do many sitting jobs such as office workers, drivers
  • Massaging the entire internal organs such as stomach, liver, intestines, helps relieve symptoms of indigestion and constipation
  • Increase strength, flexibility for both arms and wrists
  • Increase your balance and improve your body shape
  • Eliminate feelings of fatigue, sluggishness, promote emotional balance, increase concentration.

Like other advanced hand balance poses, peacock pose requires great strength in the body, so if you want to conquer, you need to practice persistently. Besides, practicing this pose regularly also prepares the body for yoga poses that require strength and balance of the upper body.

Instructions on how to do the peacock pose

peacock poseYou can do it on a yoga mat, carpeted floor or soft surface

  • Start in the hero position: Kneel straight, knees together, feet apart, and buttocks on the floor.
  • Lean forward, hands on the mat, elbows slightly bent, hands facing back, fingers extended.
  • Press your palms into the floor, the body will be close to the biceps, the head will be forward
  • Hands pressed close to the body, elbows resting on the abdomen near the navel
  • Bend your knees to the floor and stretch your legs back, toes pointing toward the floor. Body weight is distributed over both hands and feet.
  • Concentrate as much as you can as you shift the weight of your lower body to your upper body
  • Squeeze your thighs together, and slowly lift your legs up. Once your balance is stable, lift your feet parallel to the ground.
  • Raise your head and look ahead. Hold the pose for 15-30 seconds
  • Exit by lowering your feet to the ground, then bending your knees. Lift your arms and return to hero pose.
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Note when performing the action

peacock pose

When performing the peacock movement, you should come out of the position slowly because if you relax too quickly, it is easy to fall

To perform posture effectively and limit injuries such as sprains. There are a few things you should keep in mind:

  • Avoid doing this pose at the beginning of a workout or using it to start a series of exercises. Peacock Pose should be done in the middle or at the end of the session when the body has been warmed up enough with other yoga poses. You can also do the basic hand balance yoga poses earlier to make it easier to get into the movement.
  • When balancing with your hands and arms, you may find that your body is like a seesaw and is quite wobbly. Keep your hands pressed against your body for stability. In addition, you also need to practice more to improve your balance.
  • Although most of the weight will be “carried” by the upper body, you should avoid leaning completely forward. With the hand facing back, the wrist is very vulnerable if leaning forward too much.
  • When transferring your body weight to your arms, you should avoid lifting your legs too. Because this can increase the risk of losing balance, leading to falls and causing wrist injuries. To fix it, lift each leg one at a time.
  • Avoid doing the move if you have pain in your wrist, arm, or hand. Do not perform the peacock pose after abdominal surgery or are pregnant because the elbows are constantly pressed on the abdomen during the procedure.

Variations of the peacock movement in yoga

peacock poseElephant Trunk Pose (Eka Pada Koundinyasana II)

Peacock Pose is an advanced yoga pose that requires upper body strength and balance. If you can’t lift your legs while balancing with your wrists, you can try some of the modifications below:

  • First, you should warm up with a plank position, such as crocodile pose (Chaturanga Dandasana). If you are at an intermediate level, you can warm up with crow pose (Bakasana).
  • Place a yoga block below the pelvis. This will give you more stability as you lift your feet off the ground. It will also help ease you into the pose by assisting with balance.
  • If you want to increase the difficulty of the pose, you can raise your legs higher than your head without tilting your head too much forward.
  • Once you’ve mastered Peacock Pose, use its balancing skills to do Hurdler Pose or Elephant Trunk Pose (Eka Pada Koundinyasana II).
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5 yoga moves to prepare for peacock pose

1. Crocodile Pose (Chaturanga)

If you pursue vinyasa yoga, the crocodile pose will not be a strange pose. This is a basic yoga pose that works great for building arm and abs strength, which is essential when doing the peacock move.

crocodile pose


  • Start in a plank position (plank position) with hands shoulder-width apart, fingers slightly extended and slightly arched so that palms are slightly lifted off the floor.
  • Inhale and squeeze your body from your heels to the top of your head. Exhale, bend your elbows, and lower your body from the top of your head so that your body is parallel to the floor.
  • Both elbows should be lightly touching the sides of the ribs in the lowered position, maintaining a 90° angle in this position. When lowering your body, the most important thing is to keep your body straight and not let your back arch down.

2. Grasshopper Pose (Salabhanaana)

grasshopper pose

To lift your body up in peacock pose, you’ll need strength in your back and hamstrings. Grasshopper Pose will help these muscles get enough strength.


  • Lie face down on the mat, hands parallel to the hips and legs stretched out behind.
  • Raise your right arm and left leg, then switch sides or raise both arms and legs at the same time.
  • Or place your arms along your body and just raise your legs.
  • Hold the pose for about 5 breaths, then return to the starting position and repeat.

3. Cow Face Pose (Gomukhanaana)

Cow face pose

Cow Face is a very useful exercise in opening the shoulders, chest, and back to prepare for the peacock pose.


  • Sit up straight, stretch your legs in front of you, gently bend your left leg and circle it under your right buttock, then bend your right leg and place it on your left thigh.
  • Slowly bend your left arm, round it behind your back, then reach your right arm over your shoulder and fold it back.
  • Try to stretch so that your hands can touch each other behind your back.
  • If your hands can’t touch each other, you can use a yoga rope for support.
  • Breathe deeply, keeping your torso straight forward, expanding your chest.
  • Hold the pose for 8-10 breaths, then switch sides.

4. Wheel Pose (Urdhva Dhanurasana)

wheel pose

Peacock Pose requires you to place your wrists in an unusual position. To do this, you need to loosen up your wrists by doing thunderbolt pose (sitting on your knees, butt on your heels) and pressing your hands into your thighs, fingertips pointing towards your body. Or you can also do Wheel Pose to train your wrists. Your hands will be trained to rotate in the same direction as when doing the peacock pose. If you practice wheel pose regularly, your wrists will have enough strength to bring your body up when performing the peacock movement.

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  • Lie on your back, legs hip-width apart, knees bent so that the soles of your feet are on the floor and close to your buttocks.
  • Place your hands behind your shoulders, fingers extended.
  • When you feel ready, start pressing your feet and palms into the floor, lifting your body off the floor.
  • The neck is elongated, the head is downward.
  • Hold your breath gently. Slowly breathe deeply.
  • Hold the position for about 1 minute or for as long as you feel comfortable.
  • Gently lower your back and lie in corpse pose for a few minutes before repeating the movement.

5. Child Pose (Balasana)

child pose

Child’s pose is often seen as a resting position, but in fact, this pose both massages the digestive system and prepares the abdominal and back muscles to perform the peacock pose.


  • Sit on your knees with your buttocks resting on your heels.
  • Bend forward, between your thighs, exhale, slowly widen your hips and relax.
  • Reach your arms straight over your head, in line with your knees, and relax your shoulders.
  • Since it’s a relaxing pose, you can hold it for as long as you like.

Above are 5 basic yoga poses that build strength and flexibility for the body so that you can easily conquer the peacock pose. The peacock pose is a huge challenge, so please practice patiently to soon achieve success.

Peacock pose is a difficult pose. Therefore, it is best to practice under the guidance of a professional yoga teacher.

Reference source

5 Yoga Poses to Prepare for Peacock Pose https://www.doyou.com/5-yoga-poses-to-prepare-for-peacock-pos/ Accessed date: 16/6/2020

How to do Peacock Pose (Mayurasana) in Yoga https://www.verywellfit.com/how-to-do-peacock-pos-techniques-benefits-variations-4768276 Accessed: 16/6/2020

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