Peacock Bag

Peacock Pose , or Mayurasana in Sanskrit, is a challenging arm balance that strengthens the wrists, arms, shoulders and core while stimulating the digestive system. This position requires concentration and control as the body is lifted parallel to the floor, supported only by the arms.

Correct execution and technique

Follow these steps to perform Peacock Pose correctly:

  1. Start in a kneeling position on the floor with your hands flat on the ground, fingers pointing back towards your feet.
  2. Place your elbows against your stomach, near your navel, and lean forward so that your weight is evenly distributed on your hands.
  3. Engage your core and slowly begin to lift your legs back while keeping your body in a straight line parallel to the floor.
  4. Keep your balance by engaging both your arm and core muscles and fully extend your legs.
  5. Stay in the position for 5-10 breaths before slowly lowering your body back down.

Common errors

Although Peacock Pose is demanding, avoid these common mistakes to get the best results:

  • Elbows tucked in: Make sure the elbows stay close to the body to support the stomach and maintain balance.
  • Wrist Collapse: To protect the wrists, press actively through the palms and engage the shoulders.
  • Bent legs: Keep your legs straight for a full body line and better balance.

Modifications and Variations

Here are some ways to make Peacock Pose easier or more challenging:

  • Blocks under your feet: If you have difficulty keeping your balance, you can use yoga blocks under your feet for extra support.
  • Advanced Variation: To increase the intensity, try a one-arm variation of Peacock Pose, which requires even greater stability and strength.

Reps and sets

Hold Peacock Pose for 5-10 deep breaths. Repeat 2-3 times to strengthen your arm and core muscles and improve balance.

Breathing tips

Focus on deep, controlled breaths. Inhale as you prepare to lift and exhale as you balance the pose. Keep your breathing steady to keep your body in control.

Visual examples and video guides

Here are two videos showing the Peacock Pose and various techniques:

Try Peacock Pose to strengthen your arms and gain better body control. Practice regularly to master this demanding balance bag.

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