This yoga pose is a combination of Padmasana and Mayurasana. Padma is “Lotus”, Mayur is “Peacock” and “Asana” means “Pose” or “Posture.”
Padma Mayurasana or Lotus in Peacock pose opens the shoulders, arms, wrists, legs, lungs and the spine; and can be practiced by both adults and children. Regular practice of this yoga pose enables you to draw inward and cut out the clutter of the outside world. In addition to this, this yoga pose helps in stretching and opening of hips.
People with tight hips should practice this Lotus in Peacock yoga pose to make their body flexible and to get in to more advanced asanas with practice.
Lotus in Peacock yoga pose helps in increasing flexibility and also stimulates the digestive system and massages the abdominal organs and helps in improving digestion.(1,2) It also helps in giving a gentle pull at the waist and helps to reduce waistline fat.
Mornings are preferred to practice Lotus in Peacock pose, as the food is digested and your body has the energy to perform the asanas. But make sure that when you are practicing Lotus in Peacock pose in the evening, you should have your food five to six hours before you practice, as your food takes this much time to digest.(1)
Steps to Practice Padma Mayurasana or Lotus in Peacock Yoga Pose
One must get into Padmasana pose first to practice Padma Mayurasana.(1,2)
Steps to Get Into Padmasana or Lotus Pose:
- To practice Padmasana or Lotus Pose, sit with the legs straight in front of the body on the floor or on the yoga mat.
- Bend one leg and place the sole of the foot on the inside of the opposite thigh to get into Padmasana or Lotus Pose.
- Bend the other leg and place the foot on top of the opposite thigh to get into the pose.
- Without straining, try to place the upper heel, as near as possible to the abdomen while practicing the pose.
- Adjust the position while being in Padmasana or Lotus Pose, so that it is comfortable.
- Place the hands on the knees in either Chin or Jnana mudra while practicing Padmasana or Lotus Pose.
- Keep the back, neck and head upright and straight while practicing Padmasana or Lotus Pose.
- Close the eyes and focus on eye center.
- Try to relax the whole body while being in Padmasana or Lotus Pose.
- This is the final Padmasana or Lotus Pose.
Starting the Padma Mayurasana or Lotus in Peacock Yoga Pose:
- Get into Padmasana as mentioned in the steps above to practice Lotus in Peacock yoga pose.
- Once you assume Padmasana, bend forward and place both the palms on the floor.
- Make sure that the palms should be pointing backwards.
- Bend the elbows and bring them together.
- Now from this pose, lean forward and place both the elbows against the middle of the abdomen.
- The entire body is supported by the elbows on the abdomen.
- Lean further and support the weight of the trunk on the upper arms.
- Take a deep breath and stay in this pose.
- Lift the legs in the lotus pose above the ground.
- Try to maintain balance as you raise it parallel to the ground.
- Stay in this this position for as long as you are comfortable.
- Hold the breath in the final pose if you are an advanced practitioner.
- To release the pose, lower the legs and come back to the original lotus pose. Exhale while you lower the legs.
- Stay in the pose if you are comfortable.
Breathing Pattern to be Followed While Practicing Padma Mayurasana or Lotus in Peacock Yoga Pose
- Inhale deeply while getting into Adho Mukha Svanasana or the Downward Facing Dog Pose.
- Exhale normally while bending your knees and lifting your legs.
- Inhale while straightening the legs.
- Maintain a constant and normal breath in the final Padma Mayurasana or the Lotus in peacock pose.
- Exhale deeply after releasing the pose.
Benefits of Practicing Padma Mayurasana or Lotus in Peacock Yoga Pose
- Padma Mayurasana or the Lotus in peacock yoga pose helps in stretching and opening of hips. People with tight hips should practice this Lotus in Peacock yoga pose to make their body flexible and to get in to more advanced asanas with practice.
- Lotus in Peacock yoga pose helps in balancing the mind, increases the power of concentration, and induces physical and mental relaxation quickly. The thinking process becomes very clear and precise with regular practice of this pose.(1)
- Lotus in Peacock Pose benefits the pancreas and diabetic patients.(2)
- Padma Mayurasana or the Lotus in peacock yoga pose quiets your mind and prepares you for meditation.
- It helps in removing all the toxins from your body.(1,2)
- This yoga pose refreshes and rejuvenates you and relieves you of stress and mild depression.
- Lotus in Peacock pose helps in increasing flexibility during difficult situations.
- Padma Mayurasana or the Lotus in peacock yoga pose also stimulates the digestive system and massages the abdominal organs and helps in improving digestion.(1,2)
- This pose gives a gentle pull at the waist and helps to reduce waistline fat.
- It also helps in relieving back pain when practiced regularly.
- Lotus in Peacock pose can also help resolve some skin problems.(1,2)
- Padma Mayurasana or Lotus in Peacock Pose stretches and strengthens the wrists, arms, and shoulders.(1)
- While practicing Padma Mayurasana or Lotus in peacock pose, the abdomen is stretched and the digestive organs are stimulated thereby relieving you of the digestion related disorders like bad digestion, acid reflux, relieve the wind captured in the stomach.(2)
- Padma Mayurasana or Lotus in Peacock Pose helps in balancing the mind, increases the power of concentration and gives mental relaxation. The thinking process becomes very clear and precise with regular practice of this pose.
- It refreshes and rejuvenates you and relieves you of stress and mild depression.
- This pose improves your posture and is good for those suffering from cervical disorders.
- Practicing Padma Mayurasana or Lotus in Peacock Pose or asana improves your sense of balance.(1)
- Blood circulation is enhanced all over the body with regular practice of this Padma Mayurasana or Lotus in Peacock Pose.
- Regular practice of this yoga pose makes your body flexible and tones the core muscle of the body and also the internal organs.(2)
- Padma Mayurasana also helps in increasing the lung capacity when practiced with proper breathing techniques and helps in getting rid of respiratory ailments like Asthma etc.
- The focus points of Padma Mayurasana or Lotus in Peacock Pose are the pituitary, brain, shoulders, arms, wrists, legs, lungs and the spine.(1) This asana helps in improving the functioning of all the above-mentioned areas.
Make Use of These 4 Preparatory Poses to Practice Padma Mayurasana or Lotus in Peacock Yoga Pose
Adho Mukha Svanasana or Downward Facing Dog:
Adho Mukha Svanasana or Downward Facing Dog clears stiffness in your shoulders, lengthens and straightens your legs, helps to create arches in your feet and strengthen your ankles.
Steps to do Adho Mukha Svanasana or Downward Facing Dog:
- To practice Adho Mukha Svanasana stand on Floor or on the yoga mat.
- Kneel on the yoga mat or floor in such a way that the whole body is supported with hands and knees on the floor. Make sure your knees are in straight line with the hips in this position.
- Make your palms spread on the yoga mat and make sure that the maximum force is exerted with the index finger on the floor. Your forefingers should turn a little parallel.
- While exhaling, lift your knees far from the floor in such a way that the knees come in line with the thighs and they are not bent.
- In the beginning, if you face any difficulty in keeping the knees straight, you can keep them a little bent and heels lifted from the floor.
- Try to raise your hip bones inside and try to draw your legs into the crotch.
- In this position, make the highest point of the thighs push back and let your heels touch the floor.
- Get back on your knees to release the asana and move your head to look upwards.
Uttanasana or Standing Forward Fold Pose
Uttanasana is one of the most therapeutic poses for Digestion. Standing Forward Fold Pose compresses the abdominal area and stimulates the blood supply to the digestive organs thereby promoting digestion. Uttanasana helps the upper half of the body to completely relax and calms the nerves as well.
Steps to do Uttanasana or Standing Forward Fold Pose:
- Stand straight on the yoga mat.
- Bend forward and let your hands touch the floor and let the forehead touch your knees.
- If you are not able to touch the floor, you can wrap your hands around the ankle or you can reach down as far as your body permits without overstretching yourself.
Virasana or the Hero Pose:
Virasana or The Hero pose stretches the muscles and strengthens the core muscles to perform Pincha Mayurasana.
Steps to do Virasana or the Hero Pose
- While sitting in Vajrasana, bring your knees closer together and your feet slightly wider than the width of your hips.
- Press the tops or the front of the feet firmly into the mat.
- While practicing Virasana, lower your hips back slowly so that you are eventually sitting on the mat or on the ground between your heels.
- Make sure you do not feel any shooting pain or any sensation in your body while practicing Virasana or The Hero Pose.
- Also, make sure that the toes are pointing backward, and ankles are drawn inwards to protect the knees.
- While practicing Virasana or The Hero Pose pull in your navel. Extend your tailbone from the crown of your head to the floor.
- Stay in this pose for as long as you feel comfortable.
Tadasana or the Mountain Pose:
Tadasana is a very good stretching and relaxing exercise for the body. It is a balancing asana and stretches the spine, legs, arms, abdominal muscles and chest. It prepares the body to perform Pincha Mayurasana.
Steps to do Tadasana or the Mountain Pose
- To practice Tadasana in standing position, stand straight and keep your legs slightly apart from each other.
- Raise your hands above your head and look straight while focusing on one point in front of you.
- Interlock the fingers of both the hands and turn them upwards in such a way that the palms are towards the ceiling/sky.
- Take a deep breath or while inhaling, stretch your arms, chest and shoulders upwards.
- While practicing Tadasana, the gaze can be adjusted to look a little above while stretching.
- Raise your heels in such a way that all the weight of your body is on the toes.
- Remain in this position for 20-30 seconds.
- Retain your breath while stretching.
- While exhaling, come down to your original position.
- This completes one round of Standing Tadasana.
- You can practice Tadasana for 8-10 rounds.
Precautions and Contraindications While Practicing Padma Mayurasana or Lotus in Peacock Pose
- Pregnant females should not practice this pose as it exerts a lot of pressure on the abdomen.(1,2)
- Females who are menstruating should also not practice Padma Mayurasana or Lotus in peacock yoga pose.
- It is advised to avoid practicing this pose if you have herniated discs or suffer from sciatica.(1)
- If you have issues in your lower back, you should avoid practicing Padma Mayurasana or Lotus in peacock pose.
- This pose should not be practiced by people who have any shoulder injuries or any shoulder pain or wrist and knee injuries.(1)
- People who have pain in their arms or any other problem related to arms should also not practice this pose.
- People who have any issues or pain in their hips or have had any hip surgeries in the recent past should also not practice this pose.
- If you have any doubts about your condition, consult a physician before practicing this pose and always practice asana under the supervision of a trained yoga expert.
- Start the practice mildly and then increase the repetitions as per your capacity.
- Do not over exert yourself while practicing Padma Mayurasana or Lotus in peacock pose. Do not push yourself beyond the limits. Go only as far as your body allows.
- People suffering from heart problems should also avoid this pose.(1)
- This pose should not be practiced by people with high blood pressure.(1,2)
- People with cervical problems should not try to practice this asana.
Tips While Practicing Padma Mayurasana or Lotus in Peacock Yoga Pose
- If you feel any sharp shooting pain while practicing Padma Mayurasana or Lotus in Peacock Yoga Pose, release the pose immediately and lie in Shavasana.
- When in final pose, if you feel pain in the knees, move your arms slightly forward from the sides to ease the pain.
- You must prepare your body to practice Lotus in Peacock yoga pose by doing the preparatory stretches and steps.
- You should also know your body limits and how much pain and stretch your body can bear if the stretch and pain are too much to bear, come out of the pose immediately and rest in any relaxation poses like Shavasana.
- This pose is an advanced pose and should be practiced with constant efforts and under the guidance of a trained Yoga Expert.
- If you are not able to keep your arms straight while practicing Lotus in Peacock pose, then you can use a strap just above the elbows. Make sure that the strap is stretched when you get in to the pose. This strap will help you to straighten the arms while getting into the pose.
- This pose is an advanced pose. If you want to deepen the pose, you should raise your head to look downwards on the floor. And make sure that you do not hurt your back while practicing this.