Wounded Peacock Pose - Pungu Mayurasana


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.

Step-by-Step Instructions

Step 1
Begin in Vajrasana, also known as the Thunderbolt pose.
Step 2
Separate your knees and position your right hand in between the knees, with your fingers pointing outward.
Step 3
Move your knees back and place your left hand forward on the ground. Bend your right elbow and rotate it inward, bringing it close to your navel. Aim to position your elbow as close to the navel as possible for better alignment.
Step 4
While pressing your elbow against your stomach, straighten your knees and point your toes back. Join both feet together and extend your hands forward. It's important to avoid rounding your back as it can hinder the posture.
Step 5
Maintaining a straight and firm body, shift your weight forward. As you lean forward, your feet will naturally lift off the ground. It is crucial to avoid jumping into the posture, as the momentum may disrupt your balance. Try to hold the posture for as long as you can.
Step 6
Gently lower yourself down and relax in Shashankasana, also known as the Child's Pose, for a few breaths. Then, repeat the steps using the other hand.

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





Modifications and Props for Beginners

  • If you are new to this pose or have weak wrists, you can practice with your hand placed on block or use a folded blanket under your wrists to reduce the pressure on your wrists.
  • You can also practice with your feet on the floor and your knees bent, rather than lifting your legs off the floor, until you have built up enough strength and balance to lift your legs.

Useful Tips

  • Warm up your wrists, shoulders, and core muscles before attempting this pose.
  • Engage your core muscles to help you lift your legs off the floor and maintain balance.
  • Focus your gaze on a point in front of you to help you maintain balance and concentration.
  • Practice this pose regularly to build strength and improve your balance.

Frequently Asked Questions

Is Wounded Peacock Pose suitable for beginners?

No, Wounded Peacock Pose is an advanced pose that requires a lot of strength and flexibility. It is not recommended for beginners.

What should be avoided when practicing Wounded Peacock Pose?

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.

How long should one hold Wounded Peacock Pose?

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.

Who should not attempt Wounded Peacock Pose?

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.

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.