Lotus Peacock Pose

Lotus Peacock Pose – Padma Mayurasana

(Padma Mayurasana or Lotus peacock pose is an advanced yoga pose that yogi‘s want to  pose. The secret here is more than shoulder strength, it is belly center that holds this pose. To get into the pose Yogi’s should have immense patience, concentration and a relationship with gravity. A  soft belly, open shoulders, and strong flexible wrists helps in getting into this pose. If you have heart problem or pregnant  or any other conditions mentioned in below articles under “contradictions” then, we suggest not to take risk by doing this pose – Healthylife.werindia.com)

Sanskrit: Padma Mayurasana, (pahd-mah my-yur-AHS-anna), Padma = lotus, Mayura = peacock

BENEFITS

1. Strengthens the forearms, wrists, and elbows

2. Improves flexibility in the knees and ankles

3. Massages the abdominal organs

4. Improves digestion

5. Stimulates the elimination of toxins

6. Develops mental and physical balance

7. Brings the three Ayurvedic doshas into harmony

CONTRAINDICATIONS

  • Wrist or elbow injuries
  • Weak or injured knees
  • Sciatica
  • High blood pressure
  • Heart problems
  • Hernia
  • Peptic or duodenal ulcer
  • Pregnancy

HOW TO

1. Carefully fold your legs into Padmasana (Lotus pose).

2. Rise onto your knees and place your palms on the floor in front of you, fingers pointing toward your feet.

3. Bend your elbows slightly, and press your pinky fingers and forearms together. Lean forward and rest your torso on your upper arms. Your elbows should press into your belly at or below your navel.

4. Rest your forehead on the ground.

5. Shift your weight slightly more forward. Then exhale and slowly raise your folded legs off the floor, lifting your knees and extending your thighs.

6. Lift your head and gaze forward.

7. Stay in the pose for several breaths. Inhale and lower.

8. Come into Lotus pose with the opposite leg on top, and repeat the steps above.

MODIFY OR REPLACE

Alternatives:

  • Ardha Matsyendrasana (Half Lord of the Fishes)
  • Chaturanga Dandasana (Four-Limbed Staff pose)

Modifications:

  • Rest your head on the ground and lift only the legs, until you feel ready to lift both the head and legs.

TEACHING CUES

1. Bring the torso and folded legs parallel to the floor

2. Keep the elbows together

VARIATIONS

1. Mayurasana, with legs extended rather than in Lotus pose

2. Pincha Mayurasana

WATCH OUT FOR

1. Body weight supported on the chest, rather than the abdomen

2. Straining to fold the legs into Lotus pose

This article and image published here with permission from https://beyogi.com. To learn more about yoga  poses visit https://beyogi.com

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