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Health Benefits of Mayurasana

  • Author :
  • TATA AIG Team
  • Published on :
  • 03/01/2024
  • 2 min read

Mayurasana, or peacock pose yoga, is an ancient yoga pose which falls under Hatha yoga. It is a non-seated pose that involves balancing the body on hands parallel to the ground. Mayurasana can provide several benefits to your physical and mental well-being.

The word Mayurasana comes from two Sanskrit words- “Mayur”, which means peacock and “asana” means posture. When you practise this asana, your body shape resembles a peacock with feathers spread, hence the name Mayurasana.

Read ahead to learn more about the Mayurasana procedure and Mayurasana benefits and precautions.

Mayurasana Steps

The peacock pose may seem complicated, but it is simple if you follow proper guidelines. So, if you want to practise peacock pose yoga, here’s a step-by-step guide:

Step 1: Sit on your heels with your knees folded and placed away from each other

Step 2: Put your palms on the floor before your chest. Your fingers should point towards your body

Step 3: Now bend your elbows to smoothly press your abdomen

Step 4: Stay in the same posture and place your head on the floor, pushing your belly

Step 5: Now stretch your legs with straight knees like an arrow. Make sure the upper part of your feet faces the floor

Step 6: Keep your shoulder blades firm and push your buttocks into your back

Step 7: Lift your legs and body parallel to the floor and try to balance your weight on your hands

Step 8: Hold the position for ten seconds and gradually hold it up for one minute as you practise

Step 8: Drop your feet and head gradually on the floor and relax

Mayurasana Benefits

Now that you know how to practise Mayurasana yoga, here’s a list of benefits of the pose for your physical and mental health:

Detoxifies the body

Practising Mayurasana daily can detoxify your body. This yoga pose requires you to balance your body with your hands, engaging your abdominal muscles. This stimulates your digestive organs and boosts the detoxification process.

By improving circulation and activating your body’s detox mechanism, the peacock pose helps remove toxins and prevent various diseases.

Energises and tones abdomen organs

The peacock pose enhances blood circulation in your abdomen. This energises the abdomen organs like the liver, spleen, pancreas, kidneys, etc.

Daily practice of this asana helps relieve stomach issues and piles and improves your metabolism. It helps improve appetite, facilitate bowel movements and prevent constipation.

Boosts reproductive system**

Mayurasana is an excellent pose to boost your reproductive system.

If you are a woman, practising this asana can reduce menopause and menstrual issues and improve sexual energy. It can strengthen your body and improve sperm count if you are a male.

Improves mental health**

Every yoga pose is designed to benefit your body as well as your mental health. The peacock pose, in particular, is effective in boosting your brain health.

The asana calms your brain cells, improves focus and cognitive function, and reduces stress, anxiety and depression.

Strengthens the upper body**

One of the most prominent benefits of Mayurasana is the strengthening of your upper body.

Regular practice of this pose strengthens your elbows, shoulders, arms and back. It also helps improve your body posture and balance.

Improves posture

Mayurasana is an excellent way of fixing your poor body posture. Practising this asana stretches your limbs, shoulders and spine, which helps improve posture and other health issues.

Tips to Practise Mayurasana

Practising Mayurasana can be challenging if you are a yoga beginner. Here are a few tips that can help you perform the pose smoothly:

Evaluate your physical capability

Mayurasana requires you to balance the body with your hands. Hence, you must ensure that your arms and shoulders are strong enough to bear the pressure.

Reduce abdominal fat

Since you have to balance your body’s weight on your hands, belly fat can make it challenging to achieve the desired posture. So, make sure you reduce abdominal fat and strengthen your core muscles before practising the pose.

Listen to your body

Always listen to your body while practising Mayurasana and other yoga poses. Stop immediately if you feel pain in any body part. Forcing the pose can cause more harm than good.

Warm up with easier poses

Do not jump directly to Mayurasana. Prepare your body for this difficult pose through a warm-up session. You can do a plank pose or Vakrasana before practising Mayurasana.

Use props

You can place a yoga block to support your pelvis and stabilise your body in the beginning. Placing your forehead on a yoga block can also make the pose simpler.

Variations of Mayurasana

Following are the two popular variations of Mayurasana yoga:

Hamsasana (Swan pose)

Hamsasana is a popular variation of the peacock pose. In this asana, your body shape resembles a swan. Like Mayurasana, Hamsasana also makes your wrists, arms and abdominal muscles strong.

Padma Mayurasana (Lotus in Peacock Pose)

Another variation of Mayurasana is Padma Mayurasana. This is the advanced variation of the peacock pose, which involves sitting in Padmasana or lotus pose and then practising Mayurasana. It helps strengthen your wrists and arms and also improves your digestive system.

Precautions and Contraindications of Mayurasana

While Mayurasana offers immense health benefits, keeping in mind the following Mayurasana contraindications and precautions is essential to prevent injuries or harm:

  • Do not practise Mayurasana if you have an injury in your arms, shoulder, elbow or wrist

  • Avoid practising the asana if you face high blood pressure issues

  • Do not practise this pose if you suffer from heart disease or cervical spondylitis

  • Avoid the pose if you are pregnant or going through menstruation

  • Avoid the asana if you suffer from any infection in your eyes, ears or nose

  • Do not force the pose if you feel any discomfort

  • Practising Mayurasana is not recommended if you have a hernia and intestinal issues

  • Do not practise this pose if you have gone through abdominal surgery

  • Make sure your stomach and bowels are clear before practising the pose

Wrapping Up

Now you know Mayurasana steps and benefits. This asana helps strengthen your upper body, manage stress, boost your digestive system, manage diabetes and detoxify your body.

However, practising the peacock pose can be challenging. So, make sure you start under expert guidance to avoid injury. Also, keep in mind the Mayurasana contraindications and precautions.

Another crucial thing to safeguard yourself in this fast-paced life is a health insurance policy. It allows you to deal with the rising costs of medical services without dipping into your savings.

Considering the ample benefits of health insurance, it is crucial to insure yourself at the earliest. At Tata AIG, you can buy individual health insurance, critical illness insurance, family health insurance plans and more at affordable prices.

So, don’t let a financial crisis stop you and your loved ones from availing quality healthcare services at the right time.


Does Mayurasana help reduce weight?

Yes, Mayurasana is effective in reducing weight. It helps burn non-essential fat in your body and aids in the proper functioning of the digestive system.

How to practise Mayurasana without falling?

You can place a yoga block or cushion under your head to prevent a fall. If you find it difficult to stretch both your legs in one go, try stretching one leg first and then the other.

What are Mayurasana benefits and precautions?

The following are the peacock pose benefits:

Purification or detoxification of the body

Boosts digestive system

Strengthens abdominal organs

Improves mental health

Boosts reproductive system

Helps manage diabetes

Strengthens upper body

Precautions for Mayurasana include:

Avoid the pose if you have injured arms, shoulders or wrists, high blood pressure, heart disease, cervical spondylitis, or infection in eyes, ears or nose

Do not practise the pose if you have gone through abdominal surgery

The pose is not recommended if you are pregnant or going through menstruation

Do not practise the pose if your stomach and bowels are not clear and empty

Do not force the pose if you feel pain or discomfort

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