Asana 9 - Mayurasana (Peacock Pose)

Mayurasana (Peacock Pose)

Technique:

Ø  Squat on the heels. Bend forward to kneel on the ground.

Ø  Bring forearms together such that the little fingers of both hands are touching.

Ø  Plant the palm firmly on the ground near the knees with the fingers facing the knee and the inside of the forearm facing out.

Ø  Inhale partially; let the abdomen fall gently on the back of the joined elbows such that the elbows are in the region of the navel.

Ø  Stretch legs back one at a time and stiffen them.

Ø  Retaining the breath, rock the body forward slightly such that legs lift, the body is balanced evenly on the hands and parallel to the ground. The legs should remain stretched and the buttocks contracted. Retain for 5 counts. Repeat 3 times.

Ø  Since there is a danger of toppling, it is advisable to keep a soft pillow in front to prevent damage to the face. If falling sideways, use the deltoids to break the fall.

Ø  People with cardiac, hernia and renal disease should avoid this asana.

Benefits:

Ø  When this exercise is done, the organs within the abdominal cavity are placed under pressure. This increases the intra-abdominal pressure and increases peristalsis. This ensures very good evacuation of the bowels.

Ø  The intra-abdominal massage also ensures good blood supply to all the muscles within the abdomen ensuring optimum functioning.

Ø  This exercise is very good for removing constipation and piles.

Ø  This exercise is very good for improving the functioning of the liver, pancreas and kidneys.

Ø  The action of lifting the legs strengthens the muscles of the wrist and forearms and the lower back.

Some noteworthy points:

Ø  One of the problems in performing this asana is maintaining both, axial (along the length of the body) and lateral (balance between the hands) balance. One could keep the hands slightly apart such that the elbows sit on either side of the abdominal muscle (abs). This increases lateral balance.

Ø  Should one not feel confident about maintaining axial balance, there is enormous benefit to be accrued even if this asana is performed without lifting the feet. One could perform this asana with both feet on the ground; first lift one foot and then the other.

Ø  People suffering from carpal tunnel will find this exercise difficult to perform. There will be severe pain at the wrist. Hence, one should first perform wrist movement and strengthening exercises before slowly increasing load on the wrists. If the pain continues, stop.

Ø  The reason one is asked to take a half breath as in shalabasana is to ensure that the abdomen is not unduly stressed. In complete exhalation, the abdominal viscera would be loosely packed in the abdomen, while after complete inhalation; the abdomen would be tight, leading to stomach cramps. This is avoided by taking a half breath whereby the abdomen is not stressed.