In the yogic lore, the Mayur (Peacock) is the symbol of love, immortality, beauty and strength. And, the practice of Mayurasana (Peacock Pose) is the route to embracing and manifesting the grace and power of the Peacock.
The Mayurasana is an arm-balancing yoga posture that is practiced for reaping the stretching and strengthening benefits of peacock pose. Those with body limitations finding it difficult to practice the Crow Pose (Bakasana) can practice the alternative, the Peacock Pose for health and wellness.
The Mayurasana is a Hatha Yoga posture involving alignment and focus (drishti). So, here are the steps, preparing yoga poses and precautions of practicing the pose correctly:
Preparation Yoga Poses for Mayurasana:
1. Chaturanga Dandasana: In this pose, you strongly engage your arms and core that result in arm and core strength required for the Peacock Pose.
2. Salabhasana: In order to hold your body strongly and steadily in the peacock pose for longer durations, you need strong back muscles and hamstrings. The Salabhasana works on the weak back muscles granting them strength and stretches the hamstrings.
3. Gomukhasana: The placement of arms in the Gomukhasana opens the shoulders, back and chest that make it easy for you to practice the Peacock Pose.
4. Balasana: Balasana acts as a preparatory pose for the Mayurasana. This forward fold pose opens and energizes the back.
So, build strength and flexibility in these poses and take up the practice of Mayurasana.
Step 1: On a yoga mat, sit on your heels with knees kept wide.
Step 2: Lean forward to place the hands on the floor. The fingers will point towards your body.
Step 3: Fold the elbows and make the torso rest on the upper arms. The elbows should touch the sides of the navel.
Step 4: Keep the shoulders in a retracted position to prevent the onset of a shoulder injury.
Step 5: As you lean forward, stretch the legs behind and keep the lower body tight.
Step 6: Keep the body straight to maintain your balance in the pose.
Step 7: Try to hold the pose for 30 seconds and slowly lower down the body to the ground in a resting position.
Modifications of the Pose for Beginner Level Students:
1. If in the bending position, your elbows slide them apart then secure them with a durable yoga strap.
2. Rest the ankles and head on yoga blocks and blanket respectively. In the final pose, lift the head up from the blanket and gaze in a front direction.
Who Should Practice the Pose?
The health benefits of Mayurasana can be accessed by anyone who commits to the practice wholeheartedly. The practice of Peacock pose is best suited for the individuals suffering from bad digestion, posture and low on vigor.
The Health Benefits of Mayurasana:
1. Strong Posterior Muscles: The hamstrings, glutes, erector, spinae, posterior deltoids make for posterior chain muscles. As you hold your body parallel to the ground in the peacock pose an immense amount of muscle power is used that strengthens the posterior chain muscle group. The posterior chain is the powerhouse of the body. Keeping it healthy and strong is the key to maintaining good health.
2. Trim Stubborn Fat: For most of you getting rid of the stubborn fat means putting extra effort. The performance of Mayurasana is a natural, effective and simple way to trim the stubborn fat. During the practice of the pose, the abdominals are contracted and are kept tight, which results in the trimming of excess fat from the tissues. Also, Mayurasana involves core stabilization that also contributes towards shedding of fat from the body.
3. Healthy Digestion: The individuals aiming at healthy digestion should practice Mayurasana on a regular basis. The Peacock pose has a positive effect on the three doshas of the body, Vata, Pitta and Kapha. Balanced body humor is one of the reasons for strong digestive fire resulting in healthy digestion and gut. Honor strong digestion and balanced dosha benefits of peacock pose.
4. Activates the Solar Plexus: The Mayurasana is avowed to activate the solar plexus (Manipura Chakra). The stimulated Manipura chakra affects the practitioner’s vitality, balance, and strength in positive ways. Practice the Peacock Pose with attention to trigger the physical, psychological, and spiritual rewards of Manipura Chakra.
5. Higher Vitality and Vigor: The Manipura is the third chakra of the body’s Kundalini power. The solar plexus is associated with the feelings of energy and vigor. As it is activated, the practitioner experiences higher vitality and confidence levels.
6. Strength in Arms and Shoulder: The placement of arms, shoulders and wrists in the peacock pose fosters strength in these body areas. Stronger arms and shoulders are vital for healthy movements.
So, start living your life with grace, beauty and strength of a Peacock with the Mayurasana.