Peacock

The Peacock Pose (Mayurasana) might look like a gravity-defying feat, but don’t let its bold appearance intimidate you—this pose is all about balance, strength, and a touch of finesse. I

t’s a dynamic blend of core engagement and wrist stability, making it a favorite challenge for seasoned yogis.

Pose details

How to do the Peacock pose

Before attempting Firefly Pose (Tittibhasana), it’s beneficial to warm up with poses that open the hips, hamstrings, and shoulders, such as Forward Fold, Lizard Pose, and Crow Pose.

Once you’re ready, follow these steps:

1. Begin in a Squat Position: Start by standing with your feet slightly wider than hip-width apart. Bend your knees and lower your hips into a deep squat. Keep your feet flat on the floor and your knees wide apart.
2. Place Your Hands on the Floor: Lean forward and place your hands on the floor between your feet. Your fingers should point forward, and your palms should be flat on the mat, shoulder-width apart.
3. Position Your Legs on Your Upper Arms: Carefully lift your hips slightly and work your upper arms underneath your thighs. Your thighs should rest as high up on your arms as possible, ideally near your shoulders.
4. Engage Your Core and Lift Your Feet: Shift your weight onto your hands and engage your core muscles. Begin to lift one foot off the ground, followed by the other. Your legs should extend out to the sides, parallel to the floor.
5. Straighten Your Legs: Once both feet are off the ground, straighten your legs as much as possible. Keep your gaze forward and maintain a strong core to help with balance.
6. Hold the Pose: Hold Firefly Pose for five to ten breaths or as long as comfortable. Keep breathing deeply and maintain your focus.
7. Exit the Pose: To come out of the pose, slowly bend your knees and lower your feet back to the floor. Release your hands and return to a squat position.

Modifications

If Firefly Pose feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use a block: Place a block under your hips to help lift your body off the ground. This can give you the extra support you need to find balance and engage your core muscles more effectively.
• Try a supported variation: Sit on a block or bolster to elevate your hips. This can make it easier to get your legs over your arms and find the right alignment without straining your wrists or lower back.
• Start with Crow Pose: If you’re still developing the strength and flexibility for Firefly Pose, practice Crow Pose first. This will help you build the necessary arm strength and balance while getting comfortable with the sensation of lifting your body off the ground.
• Focus on lifting in stages: First, work on getting your legs over your arms while keeping your feet on the ground. Once you feel stable, try lifting one foot at a time. This staged approach lets you gradually build the strength and confidence needed for the full pose.

Safety tips

• Warm up properly with poses like Forward Fold or Bound Angle Pose to prepare your hips and hamstrings.
• Engage your core muscles to support your lower back and maintain balance.
• Keep your hands firmly planted on the ground to provide stability and prevent wrist strain.
• Avoid locking your elbows. Keep a slight bend to protect your joints and maintain control.
• Breathe steadily and deeply, allowing your breath to guide your movements and maintain focus.
• Exit the pose slowly and mindfully, bringing your feet back to the ground gently to avoid any sudden strain or injury.

Similar yoga poses

Firefly Pose (Tittibhasana)

A challenging arm balance that requires core strength, flexibility, and balance. It opens the hips and strengthens the arms and wrists.

Crow Pose (Bakasana)

Another arm balance that focuses on core strength and balance. It is often used as a preparatory pose for more advanced arm balances like Firefly.

Eight-Angle Pose (Astavakrasana)

This pose involves a deep twist and arm balance, similar to Firefly, but with an added element of rotation. It requires strong core muscles and flexible hips.

Side Crow (Parsva Bakasana)

A variation of Crow Pose that incorporates a twist. It challenges your balance and core strength, making it a good preparatory pose for Firefly.

Flying Pigeon Pose (Eka Pada Galavasana)

This arm balance combines a deep hip opener with a balancing challenge. It requires flexibility in the hips and strength in the arms, similar to Firefly.