[Pose Of the Week] Lotus Peacock Pose (Advanced)

Strengthen your arms, wrists, shoulders & more while building balance & flexibility in Lotus Peacock Pose!

Lotus Peacock Pose (Padmasana Mayurasana) – also known as Peacock Pose with Lotus Legs – is a challenging advanced-level arm-balance pose that requires quite a bit of strength in the arms, shoulders, and core, as well as flexibility in the legs and hips.

This pose strengthens the arms, wrists, elbows, shoulders, core, and back muscles, while improving flexibility in the knees, hips, and ankles. It also improves balance and focus, and is believed to stimulate the digestive system, help with elimination of toxins, and boost circulation throughout the body. Traditionally, it is also thought to activate the Manipura Chakra for improved confidence and decision-making.

As a peak pose, this pose should be performed towards the end of your practice when you are fully warmed up.

Those who are new Lotus Peacock Pose may wish to rest the forehead on a block in the pose. You may also use a strap to keep the arms in place, or try simply crossing the legs instead of Lotus Pose.

Those with high blood pressure, ulcers, sciatica, or knee, back, or neck injuries, and those who are pregnant, should avoid this pose.

How to Do Lotus Peacock Pose:

  1. Begin in a seated Lotus position with the right leg folded on top.
  2. Come up onto the knees and bring the palms flat onto the floor in front of the body with the fingers pointing backwards towards the knees. Bend the elbows and bring them to touch.
  3. Lean the torso forward and place the elbows on either side of the abdomen. Tip further forward to bring the chest onto the upper arms.
  4. Shift your weight slightly more forward, bringing the knees off the floor. Imagine pressing the ground away from you with your hands.
  5. Stretch the thighs straight back, so the torso, head and legs are in one line. Concentrate on keeping your elbows together, with the chest resting on the upper arms.
  6. Lift the head and bring the eye gaze forward.
  7. Remain in the pose for several breaths.
  8. To exit the pose, Bring the knees to the floor and walk the hands back to the start position.
  9. Unfold the legs and refold with the left leg on top.
  10. Repeat steps 1-8, then come onto your back and rest in Savasana.
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