If padma mayurasana isn’t part of your practice, be prepared to experience some unusually sensations when you attempt it. And it might take some building up to this pose in a number of ways, which is what makes it an intermediate to advance pose—and a delightful accomplishment when you finally achieve it.
First, you might need some wrist preparation to be able to withstand the downward pressure into them. Be sure to spread the fingers comfortably and press down through all the knuckles evenly. Fingers can point forward or back, depending on your weight distribution, so try it both ways. And check out our post and video for a great wrist strengthening routine to do daily when working on this pose.
Next, you’ll want to make sure that you can hold full lotus, padmasana, comfortably before attempting this pose. If not, you can leave your legs in baddha konasana. This modification is easier on the knees but requires you to activate the legs MORE in order to lift them since they aren’t locked in lotus.
Then, the elbows in the gut are quite intense so you’ll want to take some time to get used to that. Tania and I handle this a little differently. I like to first soften the belly to receive the elbows before I firm up the deep core muscles. She likes to engage the abdominal wall first. Again, try it both ways and see which suits you. Either way, you’ll feel the purifying effects of mayurasana in the intestines, one of its many benefits.
You’ll also need a fair amount of strength to pull this off, although not as much as you’d think. If the aforementioned points are established, then you’ll be well prepared for attempting this pose. But hold only briefly at first and then build up over time.
And drink LOTS of water after your practice, since the body needs it to move any digestive build-up through the intestines.
Although this is a showy pose, it’s also a workhorse. The whole body is strengthened and the digestive tract is deeply detoxified.
Following are some additional details…as usual, download this tip sheet at the bottom of this post.
- padma = lotus
- mayura = peacock
- asana = seat
- Powerful digestive detoxifier.
- Balances vata, pitta and kapha.
- Kindles agni (digestive fire).
- Builds strength in entire body…especially CORE!
- Increases circulation in digestive organs (clearing out ama).
- Relieves constipation.
- Balances endocrine system.
- Stimulates the manipura chakra.
- Wrist, elbow or shoulder injuries
- Pregnancy, menses or serious intestinal issues
- Hernia, heart disease, high blood pressure
- This is an intermediate to advanced asana. Build strength in full body and prepare your wrists before attempting this asana.
- Legs in baddha konasana
- Dark chocolate and a good book (ha!)
- Steady determination and focus
As with all intermediate poses, build each krama, or step, intelligently so that any negative repercussions are eliminated when attempting it.
Belief in your ability to do a challenging pose like this is important and necessary to conquer it. Only you can decide whether it’s worth the effort but moving through our perceived limitations is one of the things that makes yoga fun, worthwhile and powerful.
What you can do next
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