Follow the following steps in order to complete the Mayurasana or Peacock Pose -
With the knees wide apart, initially sit on your heels.
Do bring the forearms and hands together plus palms upwards.
Then leaning slightly forward by placing the hands just flat on the ground with the fingers directly pointed in perfectly towards the body.
Elbows must bend slightly.
Make sure that the sides of the elbows and the hands are joined together.
Firmly press your elbows perfectly into the midriff area
Do keep your belly much firm.
Then drop your head to the ground.
Do straighten the knee plus stretch one leg straight back.
Then bring the other leg out slow and steadily beside it.
The upper portion of the feet should be on the ground.
Do keep firmly your buttocks plus your shoulders slightly rounded downwards.
Then rightly raise the head up plus gaze forward with a lot of perfection.
Do shift the body weight slightly forward with the buttocks.
Do ensure to keep the legs strong and firm.
The whole body must be perfectly aligned on the hands plus parallel to the ground.
Stay in this particular position for just 10 seconds.
Do slow and steadily increase the time period to one minute.
Then release your head and feet to the ground.
Do repeat this asana just 2 to 3 times during the regular yoga sessions.
The anatomical focus of Mayurasana or Peacock Pose are related to legs, waist, hips, back, neck and head.
The therapeutic application of Mayurasana or Peacock Pose are that it improves digestion, removes lethargy, relieves constipation, promotes liver health, alleviates mental stress and physical strain, improves mind and body co-ordination and perfect balance, promotes mental and physical balance and enhances determination and concentration.
There are numerous benefits of Mayurasana or Peacock Pose. Some of them are as follows -
It strengthens the forearms and wrists.
It perfectly tones the abdomen.
It rightly strengthens the legs and back torso.
It assists to arouse the Kundalini Shakti
It strengthens the wrists, shoulders and arms.
It improves balance
It applies pressure on the abdomen.
It improves digestion.
It relieves indigestion.
It relieves constipation.
It stimulates the abdominal organs
It stretches the muscles of the fingers, forearms and wrists.
It is really good for repetitive stress injuries such as carpal tunnel syndrome.
It improves mental equilibrium.
It improves the sense of calm
It improves determination and concentration.
It gives good appetite.
It increases intra-abdominal pressure.
It revitalizes the stomach, pancreas, spleen and liver.
It rejuvenates the muscles and nerves linked with kidneys and intestines.
It alleviates the lethargy of the liver.
It helps in fighting diabetes and piles.
It reduces acidity.
It improves sexual activity
It strengthens the reproductive organs.
Mayurasana or peacock pose demands great physical strength and stamina for the act of balancing in this particular asana or posture. It is to be remembered that the complete weight of the body is placed on the navel. There are chances of losing the posture balance in any situations and circumstances. Those who are suffering from cervical spondylitis, elbow, shoulder and wrist injuries are advised to stay away from this asana. Women who are facing menstruation and pregnancy must avoid this posture. Those who are suffering from nose, eye or ear infections, complicated intestinal problems, brain tumour, high blood pressure, heart disease, ulcer and hernia should avoid this asana.
In order to balance in Mayurasana or peacock pose do largely support your front ankles or forehead on a block.
The variations of Mayurasana or peacock pose are Feathered Peacock Pose or Pincha Mayurasana, Lotus Peacock Pose or Padma Mayurasana and Intense Stretch Lotus Peacock Pose or Uttana Padma Mayurasana.
Do take slightly your head off the ground plus rest on your elbows without even trying to slow and steadily lift the legs. Do flex the feet but don't stretch your legs just back behind you slow and steadily left them out to the sides just with the knees bent. On the other hand, do lift your legs up but do place of your forehead on the ground. Certain props and modifications can be involved only after the guidance and suggestion of your personal yoga instructor with a lot of perfection.
A partner can assist the practitioner in performing the asana in the best manner. A partner can stand aside to catch the practitioner in case of losing the balance while indulging in this difficult posture. They can help you out in many of the poses to perform it in an easy method without hurting yourself or strain in your muscles of pain in your body parts.
The preparatory poses of Mayurasana or peacock pose are Four-Limbed Staff Pose or Chaturanga Dandasana and Foot-Behind-the-Head Pose or Eka Pada Sirsasana. These asana should be performed with much dedication and commitment. It helps to improve the contour of the body and strengthens the body muscles and improving the health.
The follow up poses of Mayurasana or peacock pose are Downward Facing Dog or Adho Mukha Svanasana, Child's Pose or Balasana, One-Handed Arm Balance or Eka Hasta Bhujasana, Two-Handed Arm Balance or Dwi Hasta Bhujasana, Shoulder-Pressing Pose or Bhujapidasana, Eka Pada Sirasana or Foot Behind the Head Pose, Chaturanga Dandasana or Four limbed Staff pose and Pose Dedicated to Visvamitra or Visvamitrasana. All these asanas or postures must be performed only under the personal observation of your yoga experts.
Peacock Pose or Mayurasana is one of those special yoga poses that may really seem much difficult to indulge in the initial stage. On the other hand, it can be regularly practiced with a lot of perfection. The act of balancing can be achieved only through regular practice under the personal supervision of a yoga instructor.