Peacock Pose (Mayurasana) How to do & Benefits


Peacock Pose (Mayurasana) How to do & Benefits
Peacock Pose / Mayurasana


                              Pronunciation -          ma-yu-ra-sa-na
                              Meaning – ‘Mayurasana’ is the Sanskrit word.
                                                                                   
Mayura means a ‘Peacock’. 
                                                                                   And asana means 'Posture' or 'Pose'.
                              Difficulty – 5 out of 10.

                             “This is balancing yoga pose and requires concentration to do it.”

How to do Peacock Yoga Pose?    OR

Mayurasana Steps –


A girl is showing How to do Mayurasana or peacock yoga pose
How to do Mayurasana



                1) Sit in Vajrasana (Thunderbolt Yoga Pose) on  Yoga Mat.

               2) Place your hands close to your knees on the on  Yoga Mat, fingers pointing towards the feet.
                          The distance between palms must not be more than 5 inch.

                3) Take couple of deep breath and calm your mind.
                          While exhaling bow down or bend, so your head touch to the floor.

                4) After bending, your elbows must be touch together.
                          Now keep your abdomen on the elbows.

                5) Now slowly straight & stretch the legs one by one.

                6) Now lift your both legs by shifting body weight on palms & elbow.
                          Now your whole body should / must be parallel to floor or mat.

                7) Stay in this pose or Hold this pose for few seconds, with normal breathing.
                          10 seconds are enough for beginner. 10 seconds to 1 minute is enough for everyone.
                          Your breathing must be gentle and at normal depth, while doing this Yoga pose.

                8) Then slowly bring back you lifted legs on the floor.
                          Release the pose and again sit in Vajrasana as starting position.

Note –

          a) Fingers must be pointing towards the feet.
          b) The distance between palms on the floor must not be more than 1 feet.
          c) Your elbows must be touched together & placed on abdomen, before you lift up your legs.
          d) After lifting your legs, your whole body should be in straight line or parallel to floor.


* Important :-

For Yoga & Meditation wear something comfortable clothes. Too tight cloths will distract you.
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Do not practice Yoga on hard surface, it will hurt your skeleton and internal organs too. So must do on  Yoga Mat.
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Benefit –

          a) Peacock yoga pose helps to strengthen abdomen muscles, digestive system and reproductive system.

          b) This Yoga pose, helps in preventing diabetes, piles & cholesterol.

          c) This Yoga pose, strengthen wrists, elbow, shoulder, spine, legs etc.

          d) This Yoga pose, helps to remove fatigue and laziness.

          e) Regular practice of Peacock yoga pose improves balance and co-ordination of the body.

Limitation –

          a) Those who have injury in wrist, elbow or shoulder should avoid doing Peacock Yoga Pose or Mayurasana.
          b) Those who are patient of Heart or High Blood Pressure should avoid doing this Yoga pose.
          c) Avoid this Yoga pose, if you are feeling like qualm or reel.


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