Peacock Pose
Mayurasana
Written and reviewed by The Kriya Yogi · Updated 20 September 2026
Source · HYP 1.30 — Hatha Yoga Pradipika, Chapter One — Asana
An arm balance with the body held horizontal on the forearms, classically said to digest anything.
The yogic view
The Pradipika claims mayurasana burns up excess and digests even poor food, a vivid way of pointing at strong abdominal and digestive stimulation. It is a test posture: the body is held as one rigid line, which requires the whole core to act at once.
What research shows
The posture produces very high intra-abdominal pressure and demands significant wrist extension and shoulder stability. Research on high-pressure abdominal loading advises caution for anyone with hernia, uncontrolled blood pressure or pelvic floor weakness — a modern specification of the text's own warning that it is for the strong.
How to practise
- Kneel, place the palms on the floor with fingers pointing back toward the feet, elbows together.
- Press the elbows into the belly below the navel.
- Extend the legs back, one at a time, onto the toes.
- Lean forward until the feet lift, keeping the body one straight line.
- Hold a few breaths, then lower with control.
For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.
Contraindications
Avoid with wrist injury, carpal tunnel syndrome, hernia, high blood pressure, glaucoma, pelvic floor dysfunction or during pregnancy and menstruation.
Related practices
Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.