Peacock

A compact arm balance that explores wrist strength, abdominal support, forward weight shift and whole-body integration.

“Gather in. Lean with care. Notice what remains steady.”

Mayurasana is a strong arm balance with the elbows drawing into the abdomen and the body extending behind. It asks the hands, wrists, forearms, belly and legs to organise around a small base of support. The pose can be approached through preparation, partial weight-bearing and careful listening.

The purpose is not to force the full balance. The purpose is to explore how weight transfers through the hands while the centre of the body gathers inward. Stability may appear first as restraint, patience and clear breathing.

1. 1Begin kneeling with the knees apart.
2. 2Place the hands on the floor with the fingers pointing back or slightly out to the sides.
3. 3Explore a hand position that feels workable for the wrists.
4. 4Bend the elbows and allow them to draw towards the abdomen.
5. 5Lean the chest forward gradually.
6. 6Let the belly meet the upper arms.
7. 7Keep the knees on the floor at first.
8. 8If the breath remains available, extend one leg back.
9. 9Explore extending both legs without rushing to lift.
10. 10If appropriate, allow the feet to become light.
11. 11Stay for a short, steady breath or two.
12. 12Lower with care and rest the wrists.

Instead of searching for the “correct” position, notice:

• •How much weight can the wrists receive today?
• •Are the elbows sliding apart or gathering in?
• •Can the chest lean forward without the breath becoming strained?
• •Does the abdomen feel supported or compressed?
• •Can the legs participate without kicking or hardening?

The breath may feel smaller in this shape because of the abdominal contact. Let this be information. If the breath becomes sharp, held or anxious, return to a lighter version before continuing.

Observe the student's relationship with loading the wrists and shifting forward. Notice whether they move gradually or try to jump past the uncertain part. The quality of the breath often reveals more than the height of the feet.

Reflect after practising:

• •What happened as your weight moved into your hands?
• •Did your breath change before the pose changed?
• •Which version allowed you to remain curious?
• •What helped your body feel organised rather than forced?

Rather than mistakes, you may notice:

• •Holding the breath
• •Collapsing into the wrists
• •Elbows sliding wide
• •Shoulders lifting towards the ears
• •Kicking the legs to lift
• •Moving past the available range too quickly

• •Keep the knees on the floor.
• •Practise with one leg extended at a time.
• •Turn the fingers slightly out if the wrists prefer it.
• •Use a folded blanket under the forehead for reassurance.
• •Place a wedge under the heels of the hands to reduce wrist extension.
• •Explore only the forward lean.

• ✓The wrists feel respected.
• ✓The breath remains available.
• ✓The elbows have a clear relationship with the abdomen.
• ✓The body can leave the pose without collapsing.
• ✓Effort feels focused rather than forceful.