Peacock Pose


Peacock Pose (Mayurasana) is an advanced hand-balancing yoga pose. It is most associated with Hatha yoga, though it’s practiced in other types of yoga as well.By balancing on your hands, your wrists and forearms are stretched and your core and back are engaged. This pose is a great way to release tension in the body, elongate your limbs and challenge your balancing skills.

Due to its advanced nature, this yoga pose is best incorporated near the middle or end of a sequence of postures, such as a sun salutation or a sequence of seated poses. Prepare for this advanced yoga pose by opening up the body parts that are targeted. The wrists are especially prone to straining, so wrist stretches are encouraged.

Very little equipment is required to master this pose — just a yoga mat and you. Beginners may want to ease into the pose with a yoga block or other foundational prop for support.

Step-by-Step Instructions

Step 1
Kneel on the floor with your knees wide, and sit back on your heels. Place your palms on the floor, fingers pointing toward your feet.
Step 2
Bend your elbows slightly and press your pinky fingers and forearms together. Lean forward and rest your torso on your upper arms. Your elbows should press into your belly at or below your navel.
Step 3
Rest your forehead on the ground. Stretch your legs behind you, keeping your feet together.
Step 4
Activate your legs and buttocks. Shift your weight slightly more forward and, with an exhale, lift your feet from the floor. Bring your legs and torso parallel to the ground.
Step 5
Lift your head from the floor and gaze forward.
Step 6
Stay in Peacock pose for several breaths. To release, inhale and lower your feet and knees to the floor.

Benefits and Contraindications


Strengthens your wrists and arms

Tones your abdominal muscles

Works your back and legs

Improves digestion

Calms the mind and redirects focus


Wrist, shoulder or elbow injury

Heart diseases

High blood pressure




Brain tumor

Intestinal problems

Infections pertaining to eye, ear and nose

Modifications, Props & Tips

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.

To find stability in this pose, you can opt to place a yoga block under your pelvis.

Rest your forehead on a yoga bolster or block while you find your center of gravity in this pose.

Frequently Asked Questions


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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.