Wounded Peacock Pose

Paṅgu Mayūrāsana

Works on Forearms · Abdominals · Shoulders

How to do it

1. Start in Peacock Pose preparation: kneel, hands on the floor with the fingers pointing toward the feet.
2. Rest the elbows into the belly and lean forward, lifting one leg at a time.
3. Bend one knee, drawing the heel toward the sit bone, while the other leg stays extended; hold briefly and release.

To come out, lower the legs slowly, rest the knees and release the hands.

Common mistakes

• Don’t force the wrists: warm them well.
• Don’t jolt.
• Don’t hold your breath.

Benefits

• Builds forearm and core strength.
• Develops balance and control.
• Teaches patience.

Make it easier or different

• Easier: take Peacock Pose with both legs straight.
• Support: pad the floor beneath the head.
• Start by leaning forward without lifting.

Take care: Skip with wrist, elbow or abdominal injuries, pregnancy or menstruation.

Suggest a correction

What next

Peacock Pose Advanced Child's Pose Beginner

Not medical advice. Ease off if anything feels sharp or wrong.

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