Lotus Peacock Pose
The Lotus Peacock Pose, or Padma Mayurasana, is a complex and challenging advanced yoga pose that demands strength, flexibility, and balance.
It is a powerful arm balance pose that not only strengthens the arms, shoulders, and core but also stimulates the digestive system and improves concentration.
This pose combines the Lotus and Peacock poses, hence the name. It’s not included in many yoga sequences due to its high difficulty level.
It begins from a Lotus Pose, where the legs are crossed in front of the body, and then transitions into a Peacock Pose, where the body is balanced on the hands. The final pose looks like a peacock displaying its feathers, with the legs in a lotus position.
Pose Details
| Difficulty Level | Advanced |
| Sanskrit Name and Pronunciation | Padma Mayurasana (pahd-mah may-yur-AH-sah-nah) |
| Pose Type | Arm Balance |
How to Do the Lotus Peacock Pose
- Start in a Lotus Pose (Padmasana) with your legs crossed and each foot resting on the opposite thigh.
- Place your hands on the floor beside your hips, fingers pointing forward.
- Lean forward slightly and press your hands into the floor, lifting your body off the ground.
- Engage your core and shift your weight onto your hands, lifting your hips and legs off the ground.
- Keep your gaze forward and your spine straight as you balance on your hands.
- Hold the pose for a few breaths, keeping your core engaged and your breath steady.
- To exit the pose, slowly lower your body back to the ground and uncross your legs to return to a seated position.
- Take a few deep breaths in this position before repeating the pose if desired.
Muscles Worked
| Upper Body: | Deltoids, Rotator Cuffs, Trapezius, Rhomboids, Latissimus Dorsi, Pectoralis Major, Biceps, Triceps |
| Core: | Rectus Abdominis, Obliques, Transverse Abdominis |
| Back: | Latissimus Dorsi, Rhomboids |
| Glutes: | Gluteus Maximus, Gluteus Medius, Gluteus Minimus |
| Legs: | Gluteus Medius, Gluteus Minimus, Quadriceps, Hamstrings, Adductors, Gastrocnemius, Soleus |
Benefits
While there are many research-backed mental and physical benefits of yoga, there are few — if any — official studies on the Lotus Peacock pose.
However, it’s generally believed that practicing the Lotus Peacock pose provides several health benefits.
Improves Flexibility
The Lotus Peacock pose requires a combination of hip, shoulder, and wrist flexibility. Practicing this pose can help increase flexibility in these areas over time.
Builds Strength
The Lotus Peacock pose requires a significant amount of upper body and core strength to hold the pose.
Practicing this pose can help build strength in the arms, shoulders, and core muscles.
Increases Balance
The Lotus Peacock pose involves balancing on the hands, which can help improve balance and coordination.
Opens the Hips and Shoulders
The Lotus aspect of this pose helps to open the hips and shoulders, which can help improve posture and mobility.
Promotes Concentration
The pose requires focus, balance, and strength, which can help improve concentration and mental clarity.
Aids Digestion
The pressure applied on the abdomen while performing this pose aids in digestion and helps in detoxification.
Boosts Metabolism
This pose stimulates the metabolic rate, aiding in weight loss and overall health improvement.
Drawbacks and Risks
The Lotus Peacock pose is a complex yoga pose requiring high strength, flexibility, and balance.
Some potential risks of the Lotus Peacock pose include potential injuries to the:
Wrists. The Lotus Peacock pose requires balancing the entire body weight on the hands. This can put a significant amount of pressure on the wrists, potentially leading to strain or injury if not performed with proper alignment. It’s important to distribute the weight evenly across the palms and fingers and avoid hyperextending the wrists.
Shoulders. This pose requires a significant amount of shoulder strength and stability. If the shoulders are not strong enough or not aligned properly, there is a risk of injury to the shoulder muscles and the shoulder girdle (the clavicle and scapula bones).
Hips. The Lotus position in this pose requires a high degree of hip flexibility. If the hips are not sufficiently open or if the pose is forced, there is a risk of strain or injury to the hip joints or the muscles and ligaments surrounding them.
Knees. The Lotus position also puts a strain on the knees. If the knees are not aligned properly or if the pose is forced, there is a risk of injury to the knee joint or the ligaments surrounding it.
If you experience discomfort or pain while practicing this pose, stop immediately, modify it, or come out of it. It’s also important to warm up properly before attempting this pose and gradually build up to its full expression.
Common Mistakes
Here are a few common mistakes to avoid when practicing the Lotus Peacock pose.
- Not Warming Up. Similar to the Wild Thing pose, it’s crucial to warm up before attempting the Lotus Peacock pose. This pose requires a lot of strength and flexibility, so warming up with poses that engage the core, shoulders, and hip flexors can be beneficial.
- Incorrect Hand Placement. In the Lotus Peacock pose, your hands should be placed directly under your shoulders. Incorrect hand placement can lead to imbalance and strain on the wrists and shoulders.
- Forcing the Lotus Position. The Lotus position requires a great deal of flexibility in the hips and knees. If you force yourself into this position without the necessary flexibility, you risk injuring your knees or hips. It’s better to modify the pose until your flexibility improves.
- Neglecting Core Engagement. The Lotus Peacock pose requires a strong core to lift and balance the body. If you neglect to engage your core, you may struggle to maintain the pose and risk straining your arms and shoulders.
- Not Using Props. If you’re new to the Lotus Peacock pose or have limited strength or flexibility, using props such as blocks or straps can provide support and help you achieve proper alignment.
- Ignoring Breath Control. Breath control is crucial in yoga, especially in challenging poses like the Lotus Peacock. Holding your breath or breathing irregularly can make the pose more difficult and may cause dizziness or discomfort.
Modifications and Variations
If you’re new to the Lotus Peacock pose or have limited flexibility or strength, several modifications can help you build up to the full expression of the pose. Here are some modifications to try:
Use Props
If you’re having trouble balancing on your hands or reaching your legs into the lotus position, you can use props such as blocks or blankets to support your body and help you find proper alignment. Place the blocks or blankets under your hands or hips to help lift your body off the ground.
Practice on Your Knees
You can try practicing on your knees if you have trouble holding the Lotus Peacock pose on your hands. Place your hands on the ground and lift one leg, folding it into the lotus position. This modification can help you build strength and stability in the pose.
Practice with a Wall
If you’re having trouble finding balance in the Lotus Peacock pose, try practicing with a wall for support. Place your hands on the wall and lift one leg off the ground, folding it into the lotus position. This modification can help you find stability and build confidence in the pose.
Practice the Lotus Pose and the Peacock Pose Separately
These poses can help stretch and strengthen the muscles needed for the Lotus Peacock pose. The Lotus pose can help open your hips and the Peacock pose can help build strength in your arms and core. Practicing these poses separately can prepare you for the full Lotus Peacock pose.
