Mayurasana
ajna chakra

Third-Eye Chakra (Ajna)

Manipura min - YogPlan

Solar Plexus Chakra (Manipura)

Expert

Mayurasana

Peacock Pose

(ma-yu-ra-sun)

Meaning: mayura=peacock

Table of content

Pain Management:

Preparation

Sit in Vajrasana. Come into tabletop position – palms on the floor, wrists under shoulders, knees together, feet together flat on the floor. Inhale, exhale and relax.

Getting into position

Come up to a kneeling position. Place your hands on the floor between the knees, palms down, fingertips pointing back towards the feet. Keep the arrows together. Bring your elbows together (separate hands slightly if needed), activate your abdomen, and center your elbows on the naval (belly button). Place your forehead on the floor in front of you, and straighten both legs behind you (the body is now resting on the head, hands, and feet); activate your glutes. Lift your head and lean forward; move body weight onto the arms, with just the toes touching the floor. Then, lift your feet slightly off the floor (one at a time if needed)—Press palms firmly into the floor (to maintain balance while lifting legs). Keep the body parallel to the floor. Look forward. Hold with normal breathing for 30 or more seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, lower the feet, then knees, to the floor. Then, lower the head to the floor. Take the weight of your body off your hands and carefully bring your hands under your shoulders. Sit back into Vajrasana. Inhale, exhale and relax.

Tips

  • Focus the eyes on a fixed point in front of you for balance.
  • Keep elbows tightly together to avoid slipping away from the navel.
  • Keep chest open and lifted.
  • Engage shoulders, arms, abdomen, thighs, hamstrings, and buttocks throughout the practice.
  • If you feel any pain or lose balance, come down carefully by any method.

Awareness Spiritual:

Precautions

Avoid

If you have high blood pressure or chronic/severe wrist problems.

Be careful

If you have diarrhea, high or low blood pressure, wrist or shoulder issues, or get dizzy easily.

Benefits

General

  • Strengthens the wrists, arms, shoulders, neck, back, abdominal muscles, glutes, hamstrings, and calf muscles.
  • Improves balance and concentration.
  • Stimulates abdominal organs and the digestive system.
  • Improves digestion and blood circulation.
  • Relieves constipation and signs of aging in the face.

Therapeutic

It helps to reduce the discomfort from diabetes and piles.

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