Mayurasana Benefits and Steps on how to Practice

In mayurasana, your body resembles a peacock with its feathers spread out behind. It is an excellent balancing exercise.

In addition, you will have strengthened many of the muscles in your body and will have toned your lungs and abdominal organs. Relax afterward in Child’s pose.

Mayurasana Steps –

1. Kneel with your knees wide apart, then sit between your heels. Hold your arms in front of you, elbows bent, keeping your elbows and hands together. Breathe deeply and rhythmically.

2. Lean forwards, lifting your hips and placing your palms on the mat close to your knees, fingers pointing backward.


3. Keeping your elbows together, place your upper abdomen against them. For some women this may be difficult, in which case, keep your elbows farther apart.

4. Slowly lean forwards and lower your forehead to the floor. Keep your abdomen pressed tightly against your elbows and continue breathing rhythmically.

5. Stretch one leg out, and then the other. Tuck your toes under. Resist the pressure of your elbows with your abdominal muscles.

Mayurasana Steps

6. Continue with Step for come down by exhaling, then lowering your feet and knees to the floor. Sit up and shake out your wrists.

7. On an inhalation, lift your head and chest. Take one more deep breath and prepare to contract the muscles of your legs, back, abdomen, and neck.

8. Continue with Step 8 or come down by exhaling and lowering your feet and knees to the floor. Sit up and shake out your wrists.

9. To come into the final pose, after the deepest possible inhalation, hold your breath, make your body stiff, and tiptoe forwards until your legs come off the floor.

Mayurasana Steps

10. Exhale, then lower your feet and knees to the floor. Sit up and shake out your wrists.

Mayurasana Benefits –

  • Strengthens the muscles of the legs, arms, back, abdomen, shoulders, and neck.
  • Tones the lungs.
  • Tones the abdominal organs.
  • Helps to overcome constipation.
  • Gives the whole body a powerful tonic.
  • The strong muscular effort, deep breathing, and keen concentration required for this pose help to overcome sluggishness as well as hyperactivity.

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