Wounded Peacock Pose or Pungu Mayurasana is an advanced arm-balancing posture that builds strength in the arms, wrists and shoulders. It is a posture practiced in one of the most advanced vinyasas in Ashtanga yoga, the fifth series.
In Sanskrit pungu means wounded or lame, mayura means peacock. It is also known as Eka Hasta Mayursana because while in this pose the entire body floats parallel to earth and one arm supports the body. This pose stimulates manipura or navel chakra and helps in improving self-esteem. Manipura chakra when opens up to the universe, builds strength, motivation, self-control and keeps us focused by giving sense of purpose.
In this pose, the body appears to float above and parallel to the ground, supported only by the palm of one hand. The elbow of that arm bends at a 90-degree angle and tucks into the abdomen. The other arm can remain alongside the body or stretch forward for balance.
Benefits and Contraindications
Strengthens the wrists, forearms, and elbows
Develops focus and improves concentration
Tones the abdominal muscles and stimulates digestion
Lengthens the spine
Cultivates balance and poise
Improves circulation to the intestines, colon, stomach, spleen, kidneys, and liver
Injuries of the wrist, shoulder, and back
Frequently Asked Questions
No, Wounded Peacock Pose is an advanced pose that requires a lot of strength and flexibility. It is not recommended for beginners.
It is important to avoid forcing the arm behind the back, which can cause injury. If you experience pain or discomfort in the wrists, shoulders, or elbows, you should come out of the pose immediately.
Beginners should aim to hold the pose for a few seconds, gradually increasing the duration as strength and flexibility improve. Advanced practitioners can hold the pose for up to a minute or longer.
People with wrist, elbow, or shoulder injuries should avoid this pose. It is also not recommended for those with high blood pressure or heart problems. Pregnant women should also avoid this pose.
Do yourself a favor and ignore the yoga snobs – using a cork yoga block...
The art of yoga is a special one and those who enjoy practicing on their...
The yoga blanket is an accessory every yogi needs. Whether you’re more experienced or just...
When practising yoga, you need clothes that are flexible, breathable, and comfortable. The pants and...