Padma Mayurasana — Lotus Peacock Pose

Padma Mayurasana (Lotus Peacock Pose) Steps and Benefits - Sharp Muscle
5 min read
Updated: April 2, 2023

Padma Mayurasana, also known as Lotus Peacock Pose, is arm blanching yoga pose builds strength in the forearms and wrists while simultaneously makes the back and the legs strong.

Padma Mayurasana (Lotus Peacock Pose) is an advanced pose performed, in this first assuming to perform the Lotus pose (Padmasana) and then performing Peacock Pose (Mayurasana). In this yoga pose requires good understanding as well as good strength of the arms and abdominal muscles.


The Padma Mayurasana derived from the Sanskrit name of the three words — Padma + Mayur + Asana:

  1. Padma” = “lotus”
  2. Mayur” = “peacock”
  3. Asana” = “pose or posture”

Lotus & Peacock affects the body of the students in various positive ways. The lotus is considered a symbol of wisdom, purity and rebirth, which dispels negative thoughts and purifies the spirit of practitioners. This further leads to the spiritual path and becomes the cause of enlightenment, which clears all darkness and ignorance that gives rise to miseries. Therefore, life becomes harmonious and happy.

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According to ancient Egyptian ideologies, the Lotus flower has magical properties, which have the potential to resurrect the deceased, as seen in the Book of the Dead Transformation of the Spells.

Whereas, the peacock is a symbol of guidance, protection and surveillance. Therefore, Mayurasana not only develops these abilities during practice to make one more aware, but also trains the mind and body to deal with the various challenges of life.


Also known as:Padma Mayurasana, Lotus Peacock Pose, Peacock Pose Lotus Legs
Sanskrit name:पद्म मयूरासन
IAST:Padma Mayūrāsana
Pronunciation:pad-MA my-yer-ahs-anna
Total time:10 plus seconds
Drishti:Tip of nose
Chakra:Ajna Chakra
Counterposes:Balasana (Child’s Pose), Gomukhasana (Cow Face Pose), Matsyasana (Fish Pose), Paschimottanasana (Seated Forward Bend), Adho Mukha Svanasana (Downward Facing Dog Pose)
Preparatory poses:Shalabhasana (Locust Pose, or Grasshopper Pose), Chaturanga Dandasana (Four-Limbed Staff pose), Dandasana (Staff Pose), Gomukhasana (Cow Face Pose), Phalakasana (Adho Mukha Dandasana or Plank Pose), Dolphin Plank Pose (Makara Adho Mukha Svanasana), Vajrasana (Adamantine Pose)
Follow-up:Adho Mukha Svanasana (Downward Dog Pose), Balasana (Child’s Pose), Shoulder Pressing Pose (Bhujapidasana)
Indications:Gall bladder, circulation, liver, kidneys, pancreas, intestines
Contraindications:Low or high blood pressure, elbow or wrist injury, Migraine, Carpal tunnel syndrome

Benefits of Padma Mayurasana (Lotus Peacock Pose)

Padma Mayurasana (Lotus Peacock Pose) is an advanced level challenging arm balance yoga posture, it comes with the following physical and mental benefits:

  1. Physical Benefits:
    • Tones the abdominal muscles
    • Strengthens the wrists, forearms, and elbows
    • Lengthens the spine
    • Cultivates balance and poise
    • Stimulates digestion
    • Detoxifies blood
    • Improves circulation to the intestines, colon, stomach, spleen, kidneys, and liver
  2. Mental Benefits:
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Step by step Padma Mayurasana (Lotus Peacock Pose)

  1. Start in the full lotus position. Sit tall, with the feet straight out in front of you. Rotate the right thigh outward from the hip and bend the knee. Keeping the right knee and foot the same distance from the floor, lift the lower leg with your hands and move it over until the right foot is atop your left hip. Rotate the left hip out and draw the left foot as close to your body as possible. Keeping the left knee and foot the same distance from the floor, lift the leg with your hands and slowly and smoothly bring it up toward the body, placing your left foot atop the right hip.
  2. Angle the torso forward and push the palms into the ground, with your fingers pointing back toward the knees.
  3. Slightly bend the elbows and bring the outer hands and outer forearms together until they touch. Bend the elbows into a 90-degree angle and walk your knees toward the hands.
  4. Angle the front of the body to rest on your upper arms and burrow your elbows below the belly button. Don’t let the elbows move away from each other; if necessary, you may tie them together with a piece of soft fabric.
  5. Tense the stomach across the elbows and bring your forehead to the ground. Straighten the knees and extend the legs out behind your body with the tops of the feet touching the ground. Tense the hips and slightly bend the shoulders downward.
  6. Raise the head off the ground and gaze ahead. Slightly angle the weight forward to bring the feet off the ground. Keep your body and legs parallel to the ground.
  7. Stay in this position for 10 or more than 10 seconds at first. Over time, you will be able to increase your time in this yoga pose, as you build your strength.
  8. To exit yourself from this posture, lower the head and angle backward until your feet touch the ground. Bend the knees, and raise the torso off your arms. Unlock the legs and let them rest straight ahead of you in staff pose.
  9. The next time you do the Padma Mayurasana (Lotus Peacock Pose), reverse the leg position in the lotus.
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Following contraindications and precautions should be kept in mind while practicing this yoga pose:

  • Padma Mayurasana (Lotus Peacock Pose) should not be performed in injuries of the wrist, shoulder, elbow and spine.
  • Pregnant women, individuals who have had abdominal surgery, have high blood pressure, and asthma patients should avoid this yoga pose.
  • In this yoga pose, avoid balancing while bending forward in the Padmasana due to bent legs. Any mishappening can cause injuries to your knee, spinal cord and lower back.
  • Individuals should not displace the position of their hands far away from the center. This may cause him to fall further. To get a good balance in the center, they should keep a 90 degree angle on the elbow.
  • In the final pose, individuals should avoid dropping their head, thereby reducing energy from the posture. To maintain strength in the posture, raise the head up and keep the neck flexible.

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