Mayurasana (Peacock Pose)

mayurasana peacock pose
English Name(s)
Peacock Pose
mayura: “peacock”
asana: “pose”


Mayurasana (my-yer-ahs-anna) tones and revitalizes the abdomen. It helps to correct imbalances at the navel center, especially with the stomach, liver, intestines, kidneys, spleen, and pancreas. Digestion is highly stimulated, reducing constipation and the production of toxins in the intestines. The pose strengthens the wrists, arms, shoulders, and the back of the legs and torso.

Peacock Pose is an advanced hand-balancing yoga pose. It is associated with Hatha Yoga. By balancing on your hands and toes while elongating all limbs from the torso to create more length outwards; you’ll find yourself looking like a proud peacock piecing its tail feathers. This beautiful body position stretches everything including wrists, forearms brachia bands, and even core muscles.

The results of a study show that yoga can be a beneficial therapy for non-insulin-dependent diabetes. After 40 days, 104 patients had improved symptoms and blood sugar levels with an average reduction in hyperglycemia as well as AIT total area index; there were also fewer oral hypoglycemic medications required to maintain normality (normal).

Muscle Focus

Scale Pose focuses on several muscles such as

  • Chest Muscles (Pectoralis)
  • Core Muscles (Abdominal Muscles)
  • Erector Spinae (Spine Erectors)
  • Biceps
  • Triceps
  • Shoulders (Deltoid)
  • Glutes (Hip muscles)

Ideal For Health Conditions

  • Helps to develop better coordination between mind and body.
  • Strengthen your back, arms, shoulders, and core.
  • Improves digestion.
  • Fights Diabetes.

Benefits of Mayurasana or Peacock Pose

1. Helps to Correct Imbalances at the Navel Center

Practicing Mayurasana helps to correct the imbalances caused at the Navel Center which often causes digestive issues.

2. It Helps to Improve Digestion

Mayurasana is believed to be very effective in improving digestion. Ancient Yogis believed that practicing Mayurasana will enable us to digest almost all the eatables, including heavy food items.

3. It Helps to Reduce Stress

In addition to improving digestion, Mayurasana is also known to help reduce stress levels. When you are in this pose, all your attention goes into maintaining the balance and holding the posture; thereby distracting you from any stressful thoughts or situations that might be bothering you.

4. It Tones Abdominal Muscles

Mayurasana is an excellent way of toning the abdominal muscles. This is because it requires a lot of strength and stability to hold the pose for even a few seconds. And as you keep practicing and get better at it, you will be able to hold the pose for longer periods of time, thus toning your abs better.

5. Helps Improve Balance

Peacock pose is a balance-oriented Yoga pose. It helps improve your balance and stability. This is extremely beneficial for those who are constantly struggling with maintaining their balance while performing other activities such as walking, running, or even when standing on one leg.

6. Stretches Wrists, Forearms, and Brachia Bands

The final pose stretches the wrists, forearms, and brachial bands which often get tight from regular use. This stretch is essential to keep these muscles healthy and flexible.

7.  Strengthens Shoulders, Back and Legs

Apart from all the benefits mentioned above, Mayurasana also helps strengthen the shoulders, back, and legs considerably. The shoulder strength gets developed due to bearing the entire weight of the body on them. The back becomes stronger as you hold yourself in this posture. Finally, the leg strength also improves as you use your thighs to balance yourself while holding this pose.

8.  Very effective Pose against Diabetes

Mayurasana is considered to be one of the most effective Yoga exercises for controlling blood sugar levels in diabetics. It helps reduce sugar levels by stimulating the pancreas and enhancing its functioning, thus producing more insulin, as a result.


Avoid Mayurasana if you have wrist or elbow injuries, or if you have high blood pressure, hernia, or ulcers. Pregnant or menstruating women should also avoid this pose.


  • One-Legged Peacock Pose (Eka Pada Mayurasana)
  • Swan Pose (Hamsasana)

Preparatory Pose

  • Swan Pose (Hamsasana)
  • Dolphin Plank Pose (Makara Adho Mukha Svanasana)
  • Crow Pose (Kakasana)

Beginner’s Tips

  • If you are a beginner and find it difficult to balance yourself, then use the wall for support. The wall will provide support when you start practicing this pose.
  • This Pose works on the Seesaw mechanism.
  • Your fingers should be gripping the yoga mat tightly.

How to do Mayurasana or Peacock Pose

  • Start by kneeling down on a yoga mat and place both palms flat in front of you with fingertips pointing your toes, kept at a small distance.
  • Now, slowly raise yourself up by placing the middle abdomen over the elbows bend at a 90-degree angle.
  • This creates an inverted V shape with your torso perpendicular to the floor, hips towards the ceiling and legs straight out behind you. Lift one foot off ground and bring it back so that toes are pointed outwards then lift the other leg off ground.
  • Maintain your balance.

Mental Benefits of Mayurasana or Peacock Pose

  • Focus and concentration
  • Balance and stability
  • Boosts mental strength
  • Promotes a feeling of well-being and happiness.

The Bottom Line

Mayurasana is a great pose to improve digestion, reduce stress levels, tone abdominal muscles and improve balance. It also has many other benefits such as strengthening the shoulders, back and legs. It is an excellent Yoga pose for controlling blood sugar levels in diabetics. However, it is not recommended during pregnancy or menstruation.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.


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