Meaning: Padma = Lotus : Mayur = Peacock : Asana = Pose
What is Padma Mayurasana?
Padma Mayurasana or Lotus in Peacock Pose is done by first assuming the Lotus pose (Padmasana) and then performing Mayurasana or the peacock pose. It is an advanced asana. It requires good strength of the arms and the abdominal muscles along with a good sense of balance.
Demonstration Method- steps:
Step 1 – Vajrasana – Kneel down, stretching your lower legs backward and keeping them together. Your big toes should cross each other. Gently lower your body such that your body weight are resting on your heels and your thighs on your calf muscles. Place your hands on your knees and set your gaze forward with your head absolutely straight.
Breathing – Normal breathing.
Step 2 – Dandasana – Sit on the floor with your legs together and extended in front of your torso. Imagine your spine as the “staff” at the vertical core of your torso, rooted firmly in the Earth, the support and pivot of all you do.
Breathing – Inhale
Step 3 – Padmasana – Sit on a flat surface on the ground with your spine erect and your legs stretched out. Gently bend the right knee and use your hands to place it on your left thigh. Your soles must point upward, and the heels must be close to your abdomen. Do the same with the other leg. Now that both your legs are crossed, and your feet are comfortably placed on the opposite thighs, model your hands into a mudra of your choice and place it in position. Typically, the hands are placed on the knees. Remember that your head must be straight and the spine erect at all times.
Breathing – Exhale and inhale
Step 4 – One you assume Padmasana, bend forward and place both the palms on the floor. The palms should be pointing backwards. Bend the elbows and bring them together. Lean forward and place both the elbows against the middle of the abdomen. Lean further and support the weight of the trunk on the upper arms.
Breathing – Inhale
Step 5 – Take support from both the elbows and slowly lift the body. Lift the legs in the lotus pose above the ground. Try to maintain balance as you raise it parallel to the ground.
Breathing – Exhale
Step 6 – Maintain this position for as long as you are comfortable or at least for 30 to 60 seconds.
Breathing – Normal Breathing
30 to 60 seconds on each posture based on the comfort level. It should be normal breathing when in the Posture.
- It improves digestion, tones the bowel and removes constipation.
- Strengthens the wrists, forearms, the back, torso and legs.
- Helps to stimulate Pancreas and improves metabolic process.
- It activates the Manipura Chakra.
- Helps in detoxifying the body (removes toxins), as all the abdominal organs are stimulated.
- It is not recommended for those who had undergone any abdominal surgery.
- Not advisable for Ladies during their monthly cycle and for a pregnant woman.
- Not advisable if there is any injury to leg, knee, back, hip etc. If interested, should practice under the Yoga Teacher’s supervision.
- People having high BP, injuries in wrists, arms, elbows, etc.