Peacock Pose (Mayurasana)


  • Peacock pose strengthens wrists, forearms and shoulders
  • Tones abdominal muscles and stimulates digestion
  • Develops physical balance, mental focus and confidence

Common Mistakes

  • Not keeping the forearms together and the upper arms close enough to create a platform on which to rest the torso. If the elbows drift apart, position a strap just above the elbows to bind them. 

  • Attempting to jump the legs off the ground. Instead, focus on moving the body forward as a single unit in a horizontal direction until the outstretched legs begin to leave the ground gracefully.

  • Collapsing out of the pose. Release the pose in a controlled manner by lowering one leg at a time onto the knees and returning the forehead to the floor if necessary.


  • The use of a block under the hands with legs drawn in towards the body can enable the exploration of balance and the necessary level of core engagement. 

  • Support your outstretched legs by placing the toes on a block and practise moving the whole body forwards in a horizontal direction. 

  • Direct the breath to the back of the body so that the thoracic region, rather than the belly, expands and contracts as you breathe. 


Less a demonstration of strength, consider this pose as an exploration of how to balance the whole of the body at a single point. Visualise the body as a lever that pivots and is supported by the fulcrum created by the hands and arms. With continued practice, Mayurasana can produce an exhilarating sense of lightness and of being in flight.

Follow Marc Roberts on Instagram: @marcrobertsyoga

Peacock Pose
Photo by Philippa Sames

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