YanvaYoga > Yoga Poses > Lotus Peacock Pose

Lotus Peacock Pose - Padma Mayurasana

13.02.202324.05.2023

Lotus Peacock Pose or Padma Mayurasana (pahd-mah my-yur-AHS-anna) is a combination of Peacock pose – an advanced arm-balancing pose – with the legs in Lotus position.
Balancing in Padma Mayurasana requires strength in the wrist, Forearms, shoulder, and power of core muscles. It helps in developing the musculoskeletal aspects of the practitioners along with balancing. Moreover, it ensures better functioning of the internal organs.

Pose Detail

By Type: Arm Balance Yoga Poses, Balancing Yoga Poses, Hip Opening Yoga Poses, Strengthening Yoga Poses
Body Position: Prone Yoga Poses
By Benefit: Yoga Poses For Digestion, Yoga Poses For Stress Relief

Step-by-Step Instructions

Step 1

Begin by gently folding your legs into Padmasana, also known as the Lotus pose.

Step 2

Rise onto your knees and position your palms on the floor in front of you. Ensure that your fingers are pointing towards your feet.

Step 3

Gently bend your elbows and bring your pinky fingers and forearms together. Lean forward, allowing your torso to rest on your upper arms. Your elbows should make contact with your belly, either at or below your navel.

Step 4

Lower your forehead to the ground, allowing it to rest comfortably.

Step 5

Shift your weight slightly forward and exhale as you slowly lift your folded legs off the floor. This movement will raise your knees and extend your thighs.

Step 6

Lift your head upward and direct your gaze forward.

Step 7

Maintain this pose for several breaths, allowing yourself to settle into it. Inhale deeply and prepare for the next step.

Step 8

Transition into Lotus pose once again, but this time with the opposite leg on top. Repeat the previous steps to experience the benefits of this pose with the alternate leg placement.

Benefits and Contraindications

Benefits

Strengthens your wrists and arms

Tones all organs in the abdomen.

Improves digestion and removes constipation.

Removes enlargement of spleen.

Works your back and legs

Calms the mind and redirects focus

Improves health of the pancreas. Good for all diabetic patients.

Contraindications

Ulcers

Pregnancy

Sciatica

Knee, back or neck injuries

High blood pressure

Hernia or abdominal pain

Photo poses in different angles

Modifications, Props and Tips

Practitioners who are unable to lift their bodies properly in padma mayurasana can put blocks under their hands for the necessary elevation. It will assist in maintaining the posture.
To keep your elbows together in Peacock Pose, use a yoga strap to bind them together by positioning it above your elbows. Your elbows may also be slightly apart in this pose, especially if you have broad shoulders and a large chest, or depending on how much flexibility you have through your shoulder girdle. Find what feels comfortable to you.
In order to avoid the head in the condition of misplacement of the hands. Practitioners can place a bolster or blanket under their head, which could prevent injuries due to falling.
Practitioners who are able to reach the final position, but unable to keep it for a few seconds, can take the help of some other person or chair support to rest upon.